5 common running injuries and how physiotherapy can help
Running is one of the simplest and most popular ways to stay fit - but it’s also one of the easiest ways to pick up an injury if your technique, footwear, or training load isn’t right.
At Functional Movement Physio in Liverpool, we work with runners of all levels, from first-timers to marathoners. Whether you're dealing with a sudden pain or a persistent niggle, physiotherapy can help you recover faster and run smarter.
In this blog, we’ll break down the 5 most common running injuries and explain how physio can get you back on track.
1. Runner’s knee (Patellofemoral pain syndrome)
What it is: Pain at the front of the knee, especially when going downstairs, squatting, or after long runs.
What causes it: Muscle imbalances, overtraining, poor alignment, or tight quads.
How physio helps:
Strengthening hip and glute muscles
Improving knee alignment and control
Soft tissue massage and taping
Training advice to avoid flare-ups
2. Shin splints (Medial tibial stress syndrome)
What it is: Pain along the inner shin, often felt when running on hard surfaces or increasing mileage too quickly.
What causes it: Poor footwear, overuse, tight calves, or sudden spikes in training load.
How physio helps:
Assessing gait and foot mechanics
Releasing tight muscles (especially calves and feet)
Strengthening foot and ankle stabilisers
Advice on training progression and shoes
3. Achilles tendinopathy
What it is: Pain or tightness in the back of the ankle or lower calf, often worse in the morning or during running.
What causes it: Overuse, lack of calf flexibility, poor ankle control.
How physio helps:
Eccentric calf strengthening
Manual therapy and soft tissue release
Mobility drills and heel lifts
Load management and return-to-run planning
4. Plantar fasciitis
What it is: Sharp heel or foot pain, especially during your first steps in the morning or after rest.
What causes it: Tight calves, weak foot muscles, poor arch support.
How physio helps:
Targeted foot strengthening exercises
Manual therapy to the plantar fascia and calves
Footwear and insole advice
Education on pacing and walking technique
5. IT band syndrome
What it is: Pain on the outside of the knee, especially during downhill runs or longer distances.
What causes it: Weak hips, poor control of leg movement, or tightness in the IT band.
How physio helps:
Glute and core strengthening
Stretching and release of the IT band and surrounding tissues
Gait retraining and movement correction
Advice on terrain, load, and running form
When should you see a physiotherapist?
You don’t need to wait for pain to get severe. Early physio can help you:
Recover faster
Prevent further damage
Improve your running technique
Stay active without fear of re-injury
Book in if your pain:
Lasts more than a few days
Gets worse with each run
Changes how you walk or move
Stops you from training confidently
Final thoughts
Running injuries are common - but they don’t have to be long-term. With the right physio support, you can treat the problem at the root, improve your strength and movement, and get back to doing what you love.
Ready to run pain-free? Book an assessment with Functional Movement Physio in Liverpool and let’s get you back on your feet.
