Running is one of Melbourne’s favourite ways to stay fit. Whether it’s along the Tan, around Princes Park, or on the treadmill, running is accessible, effective, and great for both body and mind. But like any repetitive activity, running comes with the risk of injury. From casual joggers to marathoners, almost every runner will experience some form of pain or setback at some stage.
The good news? Physiotherapy can help you recover faster, prevent further damage, and even improve your performance. At City Baths Spinal and Sports Medicine Clinic, our Melbourne physiotherapists regularly work with runners of all ages and levels to keep them moving safely.
In this article, we’ll look at five of the most common running injuries and explain how physiotherapy can help you get back on track.
1. Runner’s Knee (Patellofemoral Pain Syndrome)
What it is:
Runner’s knee is one of the most frequent complaints among runners. It refers to pain around or behind the kneecap, especially during activities like running, squatting, climbing stairs, or even sitting for long periods.
Causes:
- Overuse from repetitive running.
- Poor alignment of the kneecap.
- Weakness or tightness in the thigh or hip muscles.
- Flat feet or inappropriate footwear.
How physio helps:
A physiotherapist can assess your movement patterns, strength, and flexibility to pinpoint the cause. Treatment usually involves:
- Strengthening exercises for the hips, quads, and glutes.
- Stretching tight muscles (such as the ITB and hamstrings).
- Taping or bracing to improve kneecap tracking.
- Advice on footwear and running technique.
By addressing the root cause, physiotherapy not only eases pain but also prevents recurrence.
2. Shin Splints (Medial Tibial Stress Syndrome)
What it is:
Shin splints are characterised by pain along the inner edge of the shinbone. They are common in runners who suddenly increase their mileage or intensity.
Causes:
- Sudden spikes in training load.
- Running on hard or uneven surfaces.
- Worn-out or unsupportive shoes.
- Flat feet or overpronation.
How physio helps:
Your physio will first rule out more serious conditions such as stress fractures. Treatment may include:
- Soft tissue release and massage to reduce tension.
- Ice therapy and activity modification to settle inflammation.
- A tailored strengthening program for calves and foot muscles.
- Gait retraining and shoe recommendations.
Physiotherapists also provide graded return-to-running plans so you can rebuild safely without recurring pain.
3. Achilles Tendinopathy
What it is:
The Achilles tendon, which connects the calf muscles to the heel bone, is one of the most stressed structures in a runner’s body. Achilles tendinopathy presents as pain and stiffness in the back of the heel, often worse in the morning or after running.
Causes:
- Overtraining or rapid increases in mileage.
- Tight calf muscles.
- Poor footwear or running surfaces.
- Weakness in the lower leg or hips.
How physio helps:
Achilles injuries can be stubborn if not managed properly. Physiotherapists use a combination of:
- Eccentric calf strengthening exercises.
- Shockwave therapy (in some clinics).
- Manual therapy to improve ankle mobility.
- Education on load management — when to rest, when to run.
- Advice on heel raises, orthotics, or supportive footwear if needed.
With the right plan, most runners return to full training and even stronger than before.
4. Iliotibial Band (ITB) Syndrome
What it is:
The ITB is a band of connective tissue running from the hip down to the outside of the knee. When irritated, it can cause sharp pain on the outer knee, especially during longer runs or downhill running.
Causes:
- Tightness of the ITB or surrounding muscles.
- Weakness in hip stabilisers.
- Running on banked roads or always in the same direction around a track.
- Training errors or poor footwear.
How physio helps:
Physio treatment for ITB syndrome typically includes:
- Manual therapy and massage to reduce tightness.
- Stretching and foam rolling guidance.
- Hip and glute strengthening to improve stability.
- Running form assessment and correction.
- Gradual return to pain-free running.
Addressing hip and core control is key. Physio helps fix the underlying imbalance rather than just treating symptoms.
5. Plantar Fasciitis
What it is:
Plantar fasciitis involves pain in the heel or arch of the foot, especially with the first steps in the morning or after long runs. It’s caused by irritation of the plantar fascia — the thick band of tissue supporting the arch.
Causes:
- Overuse and repetitive stress.
- Flat feet or high arches.
- Poor footwear support.
- Tight calf muscles.
How physio helps:
Your physiotherapist may use a combination of:
- Manual therapy and massage for calves and fascia.
- Stretching and strengthening exercises for foot and calf muscles.
- Taping to support the arch and reduce pain.
- Footwear assessment and orthotic recommendations.
- Shockwave therapy (if persistent).
Plantar fasciitis can become chronic if ignored, but early physio treatment dramatically improves outcomes.
Why See a Physio for Running Injuries?
While some running niggles resolve with rest, many don’t. Ignoring pain often leads to compensation injuries, longer recovery times, and frustration. Physiotherapists provide:
- Accurate diagnosis — ruling out stress fractures or more serious conditions.
- Tailored treatment — specific exercises and techniques for your body and injury.
- Prevention strategies — strengthening weak areas, improving technique, and managing training loads.
- Education — teaching you what to do (and what not to do) during recovery.
- Performance benefits — many runners not only recover but also run faster and more efficiently after physio.
At City Baths Spinal and Sports Medicine Clinic, we see running injuries daily. Our team combines hands-on treatment, exercise rehab, and performance advice to get you back out on Melbourne’s tracks, trails, and streets.
Tips for Preventing Running Injuries
Physiotherapy is essential when injury strikes, but prevention is even better. Here are some top physio-approved tips:
- Build up gradually — increase mileage and intensity by no more than 10% per week.
- Strength train regularly — especially hips, glutes, core, and calves.
- Mix up terrain and shoes — avoid always running on concrete or in old runners.
- Warm up and cool down — dynamic stretches before, static stretches after.
Listen to your body. Early niggles are warning signs, not badges of honour.
Final Word:
Running should be enjoyable, not painful. If you’re struggling with any of the injuries above, physiotherapy can make all the difference in both your recovery and long-term performance.
At City Baths Spinal and Sports Medicine Clinic, our experienced physios are here to help Melbourne runners recover, stay strong, and achieve their goals.
Ready to run pain-free? Book an appointment with our Melbourne physio team today.
