Rehabilitation for Runners: Addressing Common Running Injuries with Physiotherapy

If you’ve ever spent time pounding the pavement or hitting the trails, you’ve probably had that sinking moment when something starts to hurt—really hurt. Whether you’re prepping for your first marathon or simply enjoying a jog on one of New Zealand’s stunning coastal tracks, running injuries are a reality. Fortunately, with the right approach, you can bounce back quicker and stronger.

So what does that ‘right approach’ look like? Forget the old “rest and hope it gets better” method—physiotherapy offers a proactive way to recover and, more importantly, stay injury-free for the long haul. 

 

The Most Common Injuries Runners Face

Running may seem straightforward, but it takes a toll on the body, especially if things aren’t aligned correctly. Here are some of the most common injuries New Zealand runners encounter:

 

Achilles Tendinopathy

This nagging and often debilitating condition affects the tendon that connects your calf muscles to your heel—literally the Achilles heel of many runners. It tends to strike when you least expect it, often after you’ve ramped up your mileage too quickly or switched terrains abruptly (imagine going from smooth pavement to rugged trail). Around 30% of runners will experience Achilles tendinopathy at some point in their running journey. So, if you’re feeling stiffness in the morning, a dull ache after your run, or sharp pain during push-off, there’s a good chance you’re part of that unlucky percentage.

 

IT Band Syndrome

IT band syndrome is a common plague for runners, especially those who enjoy hilly trails. The iliotibial band, a thick band of tissue running from your hip to your knee, can become tight and inflamed when your form is off or your hip muscles are weak. It’s a recipe for pain, particularly on those long downhill stretches where your knees take the brunt of the impact.

 

Plantar Fasciitis

That stabbing pain in your heel first thing in the morning? Classic plantar fasciitis. This injury is no joke and can turn even the shortest walk into a painful ordeal. The plantar fascia, the ligament that supports the arch of your foot, gets inflamed from overuse, improper footwear, or tight calf muscles. It’s especially common in runners who overtrain without giving their bodies the proper recovery time. If left untreated, plantar fasciitis can linger for months, sidelining even the most dedicated runners.

 

Shin Splints

If you’ve recently amped up your training only to be greeted by a throbbing pain along the front of your lower legs, you might be facing shin splints. It’s a common condition, particularly for those who push their limits too quickly. Whether you’re doing back-to-back long runs or have jumped straight into high-impact terrain, shin splints often crop up due to overuse, poor footwear, or imbalances in muscle strength. The dull ache can turn into sharper pain as you continue running, making it difficult to stay on track with your training plan.

 

When Rest Isn’t Enough: The Role of Physiotherapy

We’ve all heard it: “Just take some time off, and you’ll be fine.” But for many runners, time off doesn’t address the underlying issues. This is where physiotherapy steps in to fill the gap.

Physiotherapy doesn’t just treat the symptoms—it tackles the root causes of injuries. For instance, Achilles tendinopathy isn’t just about inflammation; it’s often caused by muscle imbalances or improper running techniques. A physiotherapist will assess your movement patterns, identify weaknesses, and create a targeted treatment plan that could include manual therapy, strengthening exercises, and even biomechanical adjustments.

 

How Physiotherapists Diagnose Running Injuries

The first step toward recovery is figuring out what went wrong in the first place. When you visit a physiotherapist, the process starts with a thorough assessment. This includes looking at your injury history, running habits, and any specific events that might have triggered the injury.

A high-quality physiotherapist will measure a variety of factors from strength imbalances between your legs to your landing strategies after a run. These insights are critical in creating a treatment plan that not only addresses your current injury but prevents future ones. 

 

Physiotherapy Exercises for Long-Term Injury Prevention

Once you’re on the road to recovery, the work doesn’t stop there. One of the key aspects of physiotherapy for runners is preventing future injuries. This means strengthening the weak spots that led to the injury in the first place and improving flexibility in overused muscles.

Some common exercises recommended by physiotherapists for long-term injury prevention include:

• Hip Strengthening: Weak hips are often at the root of many running injuries, particularly IT band syndrome and knee pain. Simple exercises like hip bridges and side leg raises can strengthen this crucial area.
• Calf Raises: Strengthening the calves is vital for preventing Achilles tendinopathy and shin splints. Regular calf raises will help build resilience in your lower legs.
• Plantar Fascia Stretches: For those dealing with plantar fasciitis, stretching the fascia and the surrounding muscles (like your calves) can make all the difference. Rolling your foot on a tennis ball or towel stretch works wonders.
• Core Stability Work: A strong core helps with overall running form and can reduce the risk of injuries across the body. Planks and side planks are staples in any good runner’s physiotherapy program.

 

Ready to Run Again?

Running injuries are more than just an inconvenience; they can keep you off the track or trail for weeks, even months if left untreated. But with a proactive approach to rehabilitation, guided by experienced physiotherapists, you can not only recover from injuries but also build the strength and resilience needed to prevent them from happening again. Whether it’s Achilles tendinopathy, IT band syndrome, or shin splints, physiotherapy offers personalised solutions that tackle the root causes of your pain.

So, if you’re struggling with an injury, don’t wait for it to get worse. Reach out to Cairnhill Physio for expert advice and a treatment plan that gets you back on your feet.