Running Strong: Preventing and Treating Common Runner Injuries

At Rebound Health, we know running is more than just exercise—it’s a passion, a stress-reliever, and for many, a way of life. But with the rewards of running come challenges, especially when injuries creep in and threaten your ability to hit the track, trail, or pavement. In this blog, we’ll explore common injuries runners face and share our philosophy on how we approach treatment to help you recover faster, prevent future setbacks, and keep doing what you love.

Common Injuries Runners Face

Runners are no strangers to injury, particularly when training loads increase or technique isn't quite right. Here are some of the most frequent issues we see:

1. Runner’s Knee (Patellofemoral Pain Syndrome)

  • What it is: Pain around or behind the kneecap, often due to overuse, poor biomechanics, or muscle imbalances.

  • Symptoms: A dull ache in the front of the knee, especially during downhill running or after prolonged sitting.

2. Shin Splints (Medial Tibial Stress Syndrome)

  • What it is: Inflammation of the muscles, tendons, and bone tissue around the shin, typically caused by a sudden increase in training intensity.

  • Symptoms: Tenderness or pain along the inner shinbone that worsens with activity.

3. Achilles Tendinopathy

  • What it is: Overloading the Achilles tendon, leading to pain, stiffness, and sometimes swelling at the back of the ankle.

  • Symptoms: Stiffness in the morning or discomfort during running, especially when increasing speed or distance.

4. Plantar Fasciitis

  • What it is: Irritation of the thick band of tissue connecting your heel to your toes, often caused by poor footwear or overtraining.

  • Symptoms: Heel pain that’s sharpest with the first steps in the morning or after long periods of standing.

5. IT Band Syndrome

  • What it is: Inflammation of the iliotibial band, a ligament running along the outside of the thigh, due to repetitive friction during movement.

  • Symptoms: Pain on the outer side of the knee, especially when descending stairs or running downhill.

Rebound Health’s Philosophy on Treatment

At Rebound Health, we understand that no two runners are the same. Our approach to treating running injuries focuses on individualised care that not only helps you recover but equips you to run stronger and smarter.

1. Root Cause Analysis

Instead of just treating the pain, we dive deep to uncover why the injury happened. Is it a training error, biomechanical issue, or muscle imbalance? Understanding the cause allows us to create a treatment plan that targets the underlying problem.

2. Active Rehabilitation

We believe in movement as medicine. Our treatment philosophy prioritises active rehabilitation—helping you stay as active as possible while supporting healing. This might mean modifying your running program, cross-training, or introducing specific exercises to strengthen and stabilise.

3. Collaborative Care

Our team approach means you’ll benefit from the expertise of multiple disciplines under one roof. Whether it’s working with our physiotherapists for hands-on therapy, or collaborating with exercise physiologists to optimise your running form and performance, you’ll receive holistic care.

4. Preventative Education

We’re not just here to treat injuries—we’re here to prevent them. From personalised training advice to strength programs tailored for runners, we give you the tools to build resilience and reduce the risk of future setbacks.

5. Long-Term Results

Our focus is on sustainable recovery. Quick fixes may provide temporary relief, but our evidence-based methods ensure you return to running stronger, with fewer interruptions and greater confidence.

Tips for Staying Injury-Free

To keep your running routine on track, prevention is key. Here are some simple strategies you can implement today:

  • Warm Up Wisely: Spend 5–10 minutes warming up with dynamic stretches or light jogging.

  • Strengthen Key Muscles: Incorporate exercises that target your glutes, quads, hamstrings, and calves.

  • Gradual Progression: Avoid sudden spikes in distance or intensity—follow the 10% rule to increase mileage safely.

  • Invest in Quality Footwear: Replace running shoes every 600–800 km and choose a pair suited to your foot type and running style.

  • Listen to Your Body: Pain is your body’s way of telling you something’s not right. Don’t ignore it—address it early to avoid bigger problems.

How Rebound Health Can Help

Whether you’re a seasoned marathoner or just getting into running, we’re here to support your journey. At Rebound Health, we combine expert care with a personalised touch to help you run injury-free and at your best. Book an appointment with one of our physiotherapists to create a plan tailored to your goals.

Ready to get back on track? Contact us today and take the first step towards running strong.

At Rebound Health, we’re passionate about helping runners like you move better, feel better, and achieve your best. See you on the trails!

Andrew DaubneyRebound Health - Brookvale (Pittwater Road)