Top 5 Running Injuries We Treat Weekly at The Running Room Physio Clovelly & Waverley

Introduction

Running is a powerful way to stay fit, but it’s also one of the most common ways people end up injured, especially people who are new to running. At The Running Room Physio Clovelly & Waverley, we help hundreds of runners each year overcome pain, stay moving and achieve their running goals!

Here are the top 5 running injuries we treat every week, and how we use advanced equipment—including VALD force plates, hand-held dynamometry, and high-speed running analysis software—to diagnose, treat, and return you to running, stronger than ever.

1. Achilles Tendinopathy

What is it?

Achilles tendinopathy refers to irritation or degeneration of the Achilles tendon, typically caused by repetitive overload. It presents as stiffness and pain at the back of the heel, particularly during the first steps in the morning or after rest.

Common Causes:

• Sudden increases in running volume or intensity

• Weak or fatigued calf muscles

• Poor ankle mobility

• Running on hard surfaces or with unsupportive shoes

Symptoms:

• Morning pain/stiffness

• Pain during or after running

• A thickened or tender tendon

How We Treat It:

At The Running Room, our approach goes beyond basic stretches or rest. We use:

• Hand-held dynamometry to measure true calf strength, ensuring we don’t just guess your capacity but track real improvements over time.

• VALD force plates to test single-leg strength and power, this helps us gauge how your injured side compares to the uninjured one.

• An individualised strength program focused on heavy, slow resistance training.

• Education around load management, so we keep you active while avoiding further strain.

We often find that runners with Achilles issues aren’t necessarily weak—they’re just not loading the tendon in the right way. Our tech helps pinpoint the exact deficit.

2. Patellofemoral Pain Syndrome (Runner’s Knee)

What is it?

Patellofemoral pain syndrome (PFPS) is pain felt around or behind the kneecap, often made worse by stairs, squatting, or sitting for long periods. It’s sometimes referred to as “runner’s knee.”

Common Causes:

• Muscle imbalances (especially quads and glutes)

• Poor control of the hip and knee during movement

• Biomechanical overload from training or technique errors

Symptoms:

• Aching under or around the kneecap

• Clicking, grinding, or stiffness

• Pain during long runs or walking downhill

Our Evidence-Based Approach:

Running technique analysis: Using our high-speed video software, we break down your gait frame-by-frame to identify any hip drop, overstriding, or excessive pronation that could be overloading the knee.

Dynamometry strength testing: We use this to assess quad, glute, and hip strength, rather than relying on general assumptions or manual testing.

A tailored rehab plan focused on:

• Quadriceps and glute strengthening

• Gait retraining

• Activity modification (not just “rest” - we pride ourselves on keeping you active, even whilst injured)

If you’re looking for a running physio in Clovelly or Waverley, our clinic offers these assessments as part of every injury consultation—helping you feel stronger and move with more confidence.

3. Iliotibial Band Syndrome (ITB Syndrome)

What is it?

ITB syndrome is one of the most common causes of outer knee pain in runners. It results from excessive friction of the ITB (a thick band of connective tissue) over the outer femur.

Why It Happens:

• Weak glutes or poor hip control

• Sudden spikes in training

• Excessive downhill or track running

• Tightness in the hips or quads

Typical Symptoms:

• Sharp pain on the outside of the knee

• Discomfort that worsens with running, especially downhill

• Pain that starts partway into a run and builds

Our Treatment Framework:

1. Force plate assessments help us measure side-to-side imbalances in your lower limb during tasks like single-leg squats or hops—ideal for picking up asymmetries in power or control.

2. Glute and hip strengthening guided by dynamometry testing to track measurable progress.

3. Manual therapy and mobility work to release surrounding structures like glute max, TFL, and quads.

4. Running retraining to reduce lateral trunk sway or excessive hip adduction.

Many runners foam roll the ITB directly, but that rarely helps long-term. We focus on treating the cause, not just the tightness.

4. Shin Splints (Medial Tibial Stress Syndrome)

What is it?

Shin splints cause pain along the inner edge of the shinbone (tibia) and are common in newer runners or those who ramp up training too quickly.

Why They Occur:

• Sudden increase in running frequency or volume

• Overuse of foot and ankle muscles

• Flat feet or poor foot control

• Worn-out or unsupportive shoes

Symptoms:

• Dull, diffuse ache along the shin

• Pain that improves during warm-up but worsens later

• Tenderness along the medial tibia

Our Strategy:

1. Running analysis software helps us determine whether overstriding or foot placement is contributing to tibial overload.

2. Foot and calf strength testing via dynamometry and manual testing.

3. Guidance around training loads, surfaces, and footwear.

4. Targeted rehab including:

   • Calf raises and foot intrinsic work

   • Glute and hip strengthening

   • Tailored return-to-run program based on your specific needs

Many shin splint cases stem from doing too much, too soon. We help you build up tolerance safely and with objective data to back it up.

5. Lower Limb Bone Stress Injuries

What is it?

These include stress reactions or stress fractures in bones like the tibia, femur, or metatarsals. They’re caused by repetitive loading that outpaces your body’s ability to repair microdamage.

Why They Occur:

• Under-fuelling or low energy availability

• Training errors (e.g., high mileage, poor recovery)

• Biomechanical overload

• Hormonal or menstrual irregularities

Symptoms:

• Focal, pinpoint pain in the bone (although some bone stress injuries can also feel quite vague)

• Pain that worsens with weight-bearing

• Night pain or discomfort with walking

Our Treatment Approach:

1. Immediate load management to reduce stress on the affected bone.

2. Referral for imaging (X-ray, MRI) when appropriate.

3. Cross-training options to keep you active (bike, pool, etc.).

4. A return-to-run progression monitored using VALD force plate testing, so we only reintroduce running once you’re demonstrating sufficient impact tolerance and limb symmetry.

5. Ongoing strength testing with dynamometry to identify and address deficits that may have contributed to overload in the first place.

This injury requires a full-body and lifestyle approach—nutrition, strength, rest, and training all matter here.

Technology-Driven Running Physio in Clovelly & Waverley

At The Running Room Physio, we combine clinical expertise with the latest technology to help you run pain-free and perform at your best. Our clinics are equipped with:

VALD Force Plates

Used to assess:

• Single-leg power and strength asymmetries

• Tendon loading capacity

• Jumping mechanics and landing forces

• Return-to-run readiness

Handheld Dynamometry

Allows us to:

• Objectively measure true strength in your glutes, calves, quads, and hamstrings

• Monitor progress across your rehab journey

• Take the guesswork out of your exercise prescription

High-Speed Running Gait Analysis

We use specialised running analysis software to:

• Detect stride inefficiencies or risk factors

• Track changes in cadence, hip position, foot strike, and more

• Give clear feedback to improve form and reduce injury recurrence

Ready to Book Your Running Assessment?

If you’re dealing with one of these common injuries—or just want to make sure you’re running efficiently—our team of running physios in Clovelly & Waverley can help.

✅ In-depth assessment with real data.

✅ Tailored rehab plans, not cookie-cutter templates.

✅ Get stronger, move better, and stay running.

📞 Call us or 📲 [Book online] to start your running rehab journey today.

Still Unsure? Here Are Some FAQs:

Q: Can I keep running while injured?

A: Often yes—with modifications. Our team helps you adjust your training rather than stopping completely.

Q: Do I need a referral to see a physio?

A: No referral is needed. You can book directly with us anytime. Even if you’re not in the area but want to discuss your options with one of our expert physios, we have Telehealth options available.

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