Running Injuries in Ringwood: Top 3 We Treat (And How to Prevent Them)
Running is one of the most popular forms of exercise around Ringwood and the surrounding suburbs — whether it’s along the Mullum Mullum trail, training for Run Melbourne, or just trying to keep fit. But with the benefits of running come a few common setbacks. At our clinic, we regularly treat runners of all levels — and we’ve noticed the same injuries popping up again and again.
So here’s a breakdown of the top three running injuries we see in Ringwood locals, how they happen, and what you can do to prevent them.
1. Runner’s Knee (Patellofemoral Pain Syndrome)
That dull ache around or behind the kneecap? That’s what we’re talking about here.
Why it happens:
Runner’s knee often comes down to poor load management. Maybe you've ramped up your distance too quickly, changed footwear, or increased hill work. Weak hip and glute control can also lead to altered tracking of the kneecap.
Common symptoms:
- Aching at the front of the knee, especially after running or stairs
- Clicking or grinding behind the kneecap
- Pain when sitting for long periods
What to do:
Start with simple strengthening — targeting hips, quads and glutes. Modify your running load (distance, frequency, terrain) and avoid big jumps in volume. In many cases, improving your running mechanics and gradually rebuilding strength can keep this one from coming back.
2. Shin Splints (Medial Tibial Stress Syndrome)
A regular in first-time runners or those building up intensity. This one’s hard to ignore when it flares up.
Why it happens:
Shin splints are usually due to increased training loads without enough recovery time. Poor footwear, tight calves, and lack of running variation all contribute. Running on hard surfaces can make it worse.
Common symptoms:
- A dull ache or throbbing along the inner shin (inside lower leg)
- Pain that starts with activity and can linger after stopping
- Tenderness when pressing along the shin
What to do:
Back off the running volume slightly — don’t stop altogether. Work on calf strength, mobility, and possibly swap a run for some low-impact cross-training (bike, pool). Gradual return is key. If pain persists, we’ll often check for signs of stress fractures to rule that out.
3. Achilles Tendinopathy
This is the injury that creeps up on you — usually starting as stiffness in the morning or pain after a run.
Why it happens:
Too much too soon. That’s the common theme again. The Achilles tendon doesn’t like rapid changes in load. Flat or minimalist shoes, hill running, or speed sessions can all bring this one on. Often, there’s a history of calf weakness or tightness too.
Common symptoms:
- Pain or stiffness in the back of the ankle, especially in the morning
- Pain during or after runs
- Tenderness when squeezing the Achilles
What to do:
Strengthening is non-negotiable here. Eccentric heel drops and isometric calf holds are usually first-line rehab. We’ll also work with you to adjust your training plan, look at footwear, and manage running surfaces.
How to Keep Running Without Breaking Down
If there’s one thing we tell every runner who comes into the clinic, it’s this: load management matters. You don’t need to run less — you just need to run smarter.
Here are a few quick tips to help prevent injuries:
- Increase weekly distance by no more than 10%
- Rotate running surfaces (grass, gravel, track, road)
- Include 2–3 strength sessions per week
- Don’t ignore niggles — early treatment is easier than rehab
- Use a proper warm-up (dynamic, not static)
Need Help With a Running Injury in Ringwood?
If you're dealing with a running injury — or want to stay injury-free while building up your kilometres — we can help. Whether you're training for a fun run, aiming for a PB, or just starting out, we’ll work with you to keep you moving pain-free.
Book online or get in touch with us at Ryan Harris Physiotherapy, Ringwood & Chirnside Park.
