Running Injuries in Ringwood: Top 3 We Treat and How to Prevent Them

Ringwood has some great running routes — from the Mullum Mullum Trail to the Eastlink shared paths, there’s no shortage of options for local runners. But with more kilometres comes more opportunity for the body to break down, especially when training ramps up or recovery gets cut short.

At Adapt Sports Physiotherapy, we see runners from Ringwood and the surrounding area regularly. Here are the three most common running injuries we treat — what causes them, how to recognise them, and what you can do about them.

1. Runner’s Knee (Patellofemoral Pain)

Runner’s knee — or patellofemoral pain syndrome — is pain around or behind the kneecap. It’s one of the most common running injuries, and despite the name, it’s not just a runner’s problem. But it does love high-volume training and responds poorly to rapid load increases.

Causes

• Load management issues — too much volume, too quickly, without adequate recovery
• Weak hip and glute control — when the hips don’t stabilise well, the knee tracks inward under load, placing extra stress on the patellofemoral joint
• Increasing hill training or stairs without adequate preparation
• Running in worn-out footwear

Symptoms

• A dull ache at the front of the knee, around or behind the kneecap
• Pain that worsens going downstairs, squatting, or after sitting for long periods
• Clicking or grinding sensations around the kneecap
• Pain that builds gradually during longer runs

What to Do

• Strengthen your hips, quads, and glutes. Single-leg squats, hip abduction work, and glute bridges target the muscles that control knee tracking.
• Modify your load. Reduce weekly volume temporarily. Avoid excessive hills or stairs until the pain settles.
• Improve running mechanics. Small changes — like increasing cadence slightly or avoiding heavy heel striking — can significantly reduce patellofemoral load.
• A physiotherapy assessment can identify exactly which factors are driving your knee pain and provide a targeted program.

2. Shin Splints (Medial Tibial Stress Syndrome)

Shin splints are a classic beginner runner injury — but experienced runners aren’t immune, particularly when returning from a break or spiking their training load. Left unmanaged, they can progress to a tibial stress fracture, which carries a much longer recovery timeline.

Causes

• Rapid increases in training load — the tissue around the tibia can’t adapt fast enough
• Poor footwear — insufficient cushioning or support increases tibial stress
• Tight calves — limited calf flexibility increases load on the shin
• Running on hard surfaces such as concrete without adequate preparation
• Weak foot and ankle muscles

Symptoms

• A dull, broad ache along the inner edge of the shin
• Tenderness when pressing along the shinbone over a wide area
• Pain worse at the start of a run, which may ease with warm-up
• Generalised shin soreness the morning after a hard session

What to Do

• Back off volume. Reduce your weekly mileage and avoid high-intensity sessions until symptoms settle.
• Build calf strength. Progressive calf raises — double leg, then single leg, then weighted — are one of the most effective long-term treatments.
• Cross-train. Cycling, swimming, or aqua jogging maintains fitness without loading the shin.
• If pain doesn’t improve within 2–3 weeks of load reduction, get assessed to rule out a tibial stress fracture.

3. Achilles Tendinopathy

Achilles pain is one of the most stubborn running injuries around. It tends to come on gradually, stick around longer than expected, and flare up unpredictably if not managed correctly. The good news is that it responds very well to the right rehabilitation — specifically, progressive tendon loading.

Causes

• Too much too soon — the Achilles tendon adapts slowly and doesn’t respond well to sudden load spikes
• Flat or minimalist shoes — reduced heel drop increases Achilles load
• Hill running — downhill running in particular places high demand on the tendon
• Calf weakness — an under-conditioned calf-Achilles complex is less resilient to repetitive loading
• Returning to running after a period of rest without a gradual build-up

Symptoms

• Morning stiffness and pain at the back of the ankle — often worse for the first few steps out of bed
• Pain during or after runs that may ease briefly with warm-up, then return
• Tenderness when you squeeze the tendon directly
• Thickening or nodularity of the tendon in chronic cases

What to Do

• Eccentric heel drops. Slowly lowering your heel below a step is one of the most evidence-supported exercises for Achilles tendinopathy. Progress to single-leg as tolerated.
• Isometric calf holds. Holding a single-leg calf raise for 30–45 seconds can help manage pain while keeping the tendon loaded.
• Adjust your training. Avoid hills and speed work while symptoms are acute. Keep overall volume conservative.
• Get assessed if symptoms aren’t improving — Achilles tendinopathy can become chronic if not properly managed.

General Tips to Prevent Running Injuries

• Follow the 10% rule — don’t increase your weekly mileage by more than 10% from one week to the next.
• Strength train. Runners who strength train get injured less. Focus on hips, glutes, calves, and single-leg stability.
• Don’t ignore niggles. A small issue addressed early is far easier to manage than one that’s been trained through for weeks.
• Rotate your shoes and replace them every 500–700 km.
• Prioritise recovery — sleep, nutrition, and easy days are not optional extras.
• Consider a gait assessment if you’re dealing with recurring injuries — small mechanical changes can make a significant difference to injury risk.

If you’re dealing with a running injury that isn’t settling — or you want to get ahead of recurring problems — the team at Adapt Sports Physiotherapy serves Ringwood from our Chirnside Park clinic. If shin pain is your issue, our guide on shin splints vs stress fracture can help you understand what you’re dealing with. Find out more about how we approach running injury rehabilitation.

Frequently Asked Questions

When should I see a physio for a running injury?

Seek assessment if pain hasn’t settled within 1–2 weeks of load reduction, is worsening despite rest, is affecting your gait, or if you’ve had the same injury recur more than once. Early assessment is more effective than waiting until the injury becomes severe. (General information only.)

Can I still run while injured?

In many cases, yes — with appropriate modifications. Completely stopping training is rarely necessary or helpful for most running injuries. A physiotherapy assessment can guide what level of activity is appropriate while your injury settles. (General information only.)

How long does runner’s knee take to recover?

With the right management — load reduction, hip and quad strengthening, and addressing contributing factors — most cases of runner’s knee improve significantly within 6–12 weeks. Timelines vary depending on severity and how long the injury has been present. (General information only.)

Does physiotherapy help with Achilles tendinopathy?

Yes. Progressive tendon loading through exercises like eccentric and isometric calf work is the most evidence-supported treatment for Achilles tendinopathy. Load management, training modifications, and addressing contributing factors are also key parts of the program. (General information only.)

How can I prevent running injuries from coming back?

The most effective prevention involves progressive load management (no more than 10% increase in weekly mileage), consistent strength training for hips, glutes and calves, adequate recovery between sessions, and addressing any biomechanical factors identified during assessment. (General information only.)

If you’re trying to find the right running physio, our guide on what makes an expert running physio explains what to look for in an assessment and what good running-specific physiotherapy actually involves.