Running Injury Treatment and Prevention

Shin splints, plantar fasciitis, runner’s knee, IT band syndrome — most running injuries fall into a handful of recognisable patterns, each with its own signs and its own approach to treatment. If you’re dealing with running-related pain in Chirnside Park, Croydon or Ringwood, this guide walks through the most common ones we see, what treatment involves, and how to keep training safely.

The good news: most running injuries don’t require you to stop running altogether. With the right diagnosis, load management, and targeted rehabilitation, many runners can continue training while recovering. See our running injuries service page for an overview of how we approach running-related conditions.

Common Running Injuries — and What to Do About Them

Not sure what’s actually causing your pain, or want to understand the underlying training factors first? Our guide to the causes of running injuries covers that in more depth.

1. Shin Splints (Medial Tibial Stress Syndrome)

Shin splints are caused by repetitive stress on the shinbone and surrounding musculature, typically in response to a sudden increase in running volume, harder surfaces, or inadequate footwear. They present as a dull aching pain along the inner edge of the shin that often eases with warm-up but returns after running or the following morning.

Prevention: Gradually increase mileage to allow tissue adaptation. Incorporate cross-training — cycling or pool running — to maintain cardiovascular fitness while reducing tibial load.

Treatment: Physiotherapy focuses on load management, calf strengthening and mobility, footwear assessment, and a graduated return to full running volume. It’s important to distinguish shin splints from a stress fracture — our post on shin splints vs stress fracture for Croydon runners covers how to tell them apart.

2. Plantar Fasciitis

Plantar fasciitis occurs when the thick band of connective tissue along the bottom of the foot becomes irritated and painful. It’s most commonly felt as a sharp pain at the heel, particularly with the first steps in the morning or after prolonged sitting. It often develops from overuse, rapid mileage increases, or spending long periods on hard surfaces without adequate footwear support.

Prevention: Strengthening the foot intrinsic muscles and calf complex, wearing appropriate footwear, and avoiding large mileage spikes all reduce risk.

Treatment: Physiotherapy includes calf stretching, progressive foot and calf strengthening, manual therapy to the plantar fascia and calf, and load management. For a full breakdown of assessment and treatment, see our dedicated guide to plantar fasciitis physio and treatment.

3. Runner’s Knee (Patellofemoral Pain Syndrome)

Runner’s knee is a broad term for pain around or behind the kneecap. It’s commonly caused by the kneecap not tracking ideally under load — influenced by hip and glute weakness, ankle stiffness, training load increases, or hill running. Pain typically worsens going downstairs or downhill, after long periods of sitting with knees bent, and during or after runs.

Prevention: Strengthening the quadriceps, glutes, and hip abductors; gradual mileage increases; and attention to running cadence and footstrike.

Treatment: Physiotherapy addresses the biomechanical contributors through targeted strengthening, load modification, and technique review. Our knee pain physio page has more detail on patellofemoral pain management.

4. IT Band Syndrome

IT band syndrome causes pain along the outside of the knee, typically appearing after a consistent distance into a run and progressively worsening. The iliotibial band runs from the hip to the shin and can become irritated where it passes over the lateral femoral condyle, particularly in runners with hip weakness or who run significant downhill or camber terrain.

Prevention: Regular hip abductor and glute strengthening; varying terrain; and gradual increases in hill and speed work.

Treatment: Physiotherapy involves addressing hip strength deficits, load modification, soft tissue work, and progressive return to full running. Foam rolling provides some short-term relief but does not address the underlying cause.

The Role of Sports Physiotherapy for Runners

Sports physiotherapy for runners extends beyond treating the injury that’s presenting right now. A thorough assessment evaluates gait mechanics, strength imbalances, training load, and injury history to understand why the injury occurred — and what needs to change to prevent it recurring.

Treatment approaches may include manual therapy, dry needling for pain management, soft tissue techniques, progressive exercise rehabilitation, and running technique assessment. The goal is a safe return to running at the level you want to be training — not just getting out of pain. Our sports physiotherapy service is specifically designed for active people with performance goals.

Prevention Principles for Runners

• Increase weekly running distance by no more than 10% per week
• Include 2–3 strength sessions per week targeting the hip, quad, and calf complex
• Warm up dynamically before every run — walking, leg swings, hip activation
• Vary surfaces — grass, gravel, trail, and road distribute load differently
• Address niggles early — a small problem in week one is manageable; the same problem in week six is not

For more on prevention, see our post on the most common causes of running injuries.

Frequently Asked Questions

Can I run through a running injury?

This depends entirely on the injury and severity. In many cases, running can continue with modifications — shorter distance, slower pace, flatter terrain. In others — like a stress fracture — running must stop until healing is confirmed. A physiotherapy assessment determines what’s safe for your specific situation. (General information only.)

How long do running injuries take to heal?

This varies significantly between injury types and individuals. Mild overuse injuries may resolve in 2–4 weeks with appropriate management. More established tendinopathies typically require 8–12 weeks of consistent rehabilitation. Stress fractures require complete offloading for 6–8 weeks before a structured return to running. (General information only.)

Do I need new running shoes to fix my running injury?

Footwear is one factor among many. Worn-out or ill-fitting shoes can contribute to injury, but the most common cause is training load error. A physiotherapy assessment identifies your specific contributing factors — which may or may not include footwear. (General information only.)

Should I use ice or heat for a running injury?

Ice is generally used for acute injuries in the first 48–72 hours to manage swelling and pain. Heat is more useful for chronic stiffness and muscle tension. Your physiotherapist can advise on what’s most appropriate for your specific presentation. (General information only.)