Common Causes of Running Injuries: Prevention and Treatment

Running is an increasingly popular way to stay fit, with runners filling streets, tracks, and trails in suburbs like Chirnside Park, Croydon, and Ringwood. However, running injuries are common and frustrating, especially for those who don’t want to stop running while recovering. The good news is that most runners can continue training with modifications to their routine and proper rehabilitation.

This article explores the most common causes of running injuries, how they happen, and steps to prevent them so you can keep enjoying the sport pain-free.

What Is the Most Common Cause of Running Injuries?

Training Errors

Training errors account for up to 80% of running injuries. Simply put, training error happens when you push your body beyond its current capacity. This is particularly common during:

• Running challenges like 8- or 12-week programs.
• Preseason training for team sports.
• Returning to running after a long break.

Overloading the body without allowing adequate recovery can lead to strain and injury.

Common Training Errors Include:

Increasing running volume, intensity, or frequency too quickly.

Poor balance between high- and low-intensity sessions.

Inadequate recovery time between runs.

Inconsistent session planning.

By gradually increasing load and planning sessions with appropriate recovery, many injuries can be avoided.

Other Common Causes of Running Injuries

Muscle Weakness

Weakness in the lower limb muscles—especially the quadriceps, glutes, and calves—can significantly increase the risk of injury. These muscles are essential for absorbing force and propelling you forward during the running gait cycle.

Weak muscles can overload tendons and joints, particularly after surgeries like ACL reconstruction. Knee pain, for example, is often linked to weak quadriceps combined with a poorly designed running program.

Tip: Strengthening your lower limb muscles through targeted exercises can reduce your risk of injury. If you're recovering from an ACL injury, check out our ACL Rehabilitation services for expert care.

Poor Movement Control

Poor movement patterns and stability often contribute to pain during running. A common example is knee valgus, where the knee moves inward during activities like single-leg squats.

This lack of control can:

• Cause the kneecap to shift laterally (outward), increasing stress on the joint.
• Lead to overuse injuries over time.

Working on balance, control, and alignment is essential to prevent further issues. Learn more about improving movement control with our Sports Physiotherapy services.

Running Technique

Running technique often reflects your overall strength and control. Improvements in strength and movement patterns can enhance running mechanics, but if pain persists, a full running technique analysis may be necessary.

Potential technique adjustments include:

• Increasing step rate (cadence) to reduce impact.
• Adjusting body position for better alignment.
• Changing your foot strike pattern to redistribute forces in the lower limb.

A physiotherapist or running expert can identify specific technique changes to suit your individual needs.

How to Prevent and Manage Running Injuries

Whether you're running through Chirnside Park or training for a marathon in Melbourne, these tips can help you prevent injuries and stay on track:

1. Plan Gradually: Increase your running distance and intensity by no more than 10% per week.
2. Build Strength: Incorporate exercises targeting the glutes, quads, and calves into your routine.
3. Focus on Recovery: Allow enough rest between sessions to give your body time to adapt.
4. Check Your Technique: Get a professional assessment of your running form to identify areas for improvement.

1. Need Help with Running Pain?

If you're struggling with pain during your runs or want to improve your performance, book a consultation at our Chirnside Park clinic. We offer:

• Individualised running assessments to identify and address injury causes.
• Customised rehabilitation programs to keep you running while reducing pain.

Our physiotherapists are experts in running injuries and can help you safely return to training.

Contact Us Today

Visit Ryan Harris Physiotherapy to book online or learn more about our services.