Are you into running? It’s an excellent activity that can help boost your general well-being. You may simply run for fun, exercise, or compete as an athlete.

If you have experienced running regularly, you would know that it is hard on the body and can cause minor aches and pains. However, if you do get injured from running, it can affect your routine as you will need to rest and ease away from running for a while. A whiny hamstring or a tender knee can make your run more difficult than how it already is.

In this article, we will run you through some common running injuries and how you can treat them to get back on track as soon as possible.

Pain in the Bottom of the Foot

This condition is called plantar fasciitis. This is characterised by pain in the bottom of the foot from the heel to the arch. You will usually experience this discomfort when you get up in the morning and after you sit for a long time.

This is usually caused by the following:

  • Having a high arch in your feet or rolling your feet too far outward when running
  • Having flat feet or rolling the feet too far inward when running
  • Wearing worn down running shoes
  • Wearing the wrong type of shoe without proper support
  • Tightening in the calf muscles
  • Transitioning from the treadmill to outdoor running too fast

To treat this, you will need to decrease running for a while, stretch your calf muscles, and apply ice on the areas two to three times daily. For severe cases, you may take anti-inflammatory medications to ease the symptoms.

Pain from a Heel Strike

This condition is also called Achilles tendonitis. It is characterised by pain when you do a heel strike, when landing the foot on a curb, when running up the stairs, or when you’re suddenly changing directions. 

This is usually caused by excessively running hills or climbing stairs, tight calf muscles, flat feet, shoes without support, or overusing your running shoes.

You will have to modify your training schedule, take physical therapy, use arch supports, and take anti-inflammatory medication to treat this condition.

Runners’ Knee

If you have pain beneath or around the kneecap that builds up gradually, it is most likely runners’ knee. This pain may be aggravated if you do squats or go up and down the stairs. This condition is caused by weak thigh and hip muscles and tight hamstrings and quadriceps.

To treat these conditions, you will have to avoid painful activities and perform regular stretches to strengthen the hip muscles and hamstrings.

Stress Fractures

While it is commonly experienced in the shin, you may also experience stress fractures in the foot, hip, thigh, or pelvis. This is treated similar to shin splint injuries but more severe and require serious management.

To treat this condition, your foot will be immobilised in a walking boot, and you will have to use crutches to allow the fracture to heal. For severe cases, surgery is required to prevent risking the other bones in the area.


Running is a great way to stay fit and healthy, but make sure you are equipped with the proper gear and have the correct posture to prevent injuries and unnecessary pain. Most of these injuries are caused by a poor running gait that puts more load in certain regions of the foot as you run. If you regularly run, it is best to have a running assessment done to ensure running properly without harming yourself.

One of the best ways to prevent injuries is to start with slow and steady running. Walking first will increase your endurance, prevent you from having an injury, and give you proper time to prepare the body for running.

Are you looking for the best physiotherapy in Bondi to help you assess your running gait? Invigor Health takes away your pain and helps prevent future injuries as you run. Get your running assessment today!

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