Common Running Injuries: Early Signs to Watch Out For and How a Physio Running Assessment Can Help

Running is one of the most accessible and effective forms of exercise, offering benefits for cardiovascular health, fitness, mental wellbeing, and overall quality of life. Whether you are training for your first fun run, preparing for a marathon, or simply enjoying regular jogs, staying injury-free is key to maintaining consistency and achieving your goals.

Unfortunately, running injuries are common, particularly when training loads increase too quickly, footwear is unsuitable, or underlying strength and movement issues are present. The good news is that many running injuries can be prevented by recognising the early warning signs and seeking advice before a minor problem becomes a major setback.

Common Running Injuries

Runner’s Knee (Patellofemoral Pain Syndrome) This typically causes pain around or behind the kneecap, often worsening when running downhill, climbing stairs, or sitting for long periods.

Achilles Tendinopathy Pain, stiffness, or tenderness in the Achilles tendon, especially first thing in the morning or at the start of a run - can indicate early tendon irritation.

Plantar Fasciitis Pain under the heel or along the arch of the foot, particularly with the first few steps in the morning, is a common sign of plantar fascia irritation.

Shin Splints Aching or tenderness along the inside of the shin can develop when training loads exceed the body’s capacity to adapt.

Iliotibial Band (ITB) Syndrome Pain on the outside of the knee that appears during running, especially over longer distances, may indicate irritation of the ITB.

Early Signs to Watch Out For:

Many runners ignore mild symptoms, hoping they will disappear with time. However, early intervention often leads to faster recovery and prevents more significant injuries.

Watch for:

• Pain that develops consistently during or after running

• Morning stiffness in muscles or tendons

• Changes in running form due to discomfort

• Reduced performance or endurance

• Persistent soreness lasting more than 24-48 hours

• Increasing reliance on pain relief or recovery strategies

Pain should not be considered a normal part of running. If symptoms are recurring, it is worth seeking professional advice.

How a Physio Running Assessment Can Help

A physiotherapy running assessment provides a detailed evaluation of factors that may contribute to injury risk. This assessment typically includes:

• Review of training history and running goals

• Strength and flexibility testing

• Assessment of balance and movement control

• Analysis of running technique and biomechanics

• Footwear and training advice

By identifying weaknesses, movement patterns, or training errors early, a physiotherapist can develop an individualised plan to improve running efficiency and reduce injury risk. This may include strength exercises, technique adjustments, mobility work, and guidance on training progression.

Whether you are a beginner or an experienced runner, investing in a running assessment can help you run more comfortably, perform better, and stay active for longer. Preventing injuries is always easier than treating them, so listen to the early signs and keep your running journey on track.

Got a niggle that's holding you back? Book a session with the Mount Physio and Pilates team and let's get you moving well again.