The 5 Most Common Running Injuries (And How Physiotherapy Can Help You Beat Them)
Running is one of the simplest, most rewarding forms of exercise — but it’s also one of the top reasons people come to see us at Athos Physio in Manchester.
Whether you’re training for your first 10K, chasing a marathon PB, or running simply to stay fit, injuries can creep in. What often starts as a small niggle in your knee or ankle can quickly snowball into something that stops you running altogether.
In this post, we’ll cover:
The 5 most common running injuries we see in Manchester
Why they happen (and why they often come back)
How physiotherapy for runners can help you recover and prevent future problems
1. Runner’s Knee (Patellofemoral Pain Syndrome)
What it feels like:
Pain around or behind the kneecap — especially running downhill, climbing stairs, or sitting for long periods.
Why it happens:
Weak glutes and quads, poor hip control, or running mechanics that overload the knee joint. Overtraining and sudden mileage spikes are common triggers.
How physiotherapy helps:
At Athos Physio, we strengthen the hips, glutes, and quads, assess your running form, and gradually reintroduce load so you can return to pain-free running.
2. Shin Splints (Medial Tibial Stress Syndrome)
What it feels like:
A dull or sharp ache along the inside of the shin, often worse at the start of a run and flaring again afterwards.
Why it happens:
Usually caused by sudden increases in mileage or intensity, poor footwear, or running on hard surfaces.
How physiotherapy helps:
At Athos Physio, we guide you on training load, introduce calf and foot strengthening, and coach your running technique to reduce impact forces.
3. Plantar Fasciitis
What it feels like:
Stabbing heel pain, especially first thing in the morning or after a long run.
Why it happens:
The plantar fascia (the thick band under your foot) gets overloaded — often linked to tight calves, weak foot muscles, or worn-out shoes.
How physiotherapy helps:
Hands-on treatment can ease stiffness, while targeted calf and foot strengthening builds long-term resilience. We also advise on footwear and running surfaces.
4. Achilles Tendinopathy
What it feels like:
Pain or stiffness in the back of the heel or lower calf, often worse in the morning or after running.
Why it happens:
The Achilles tendon becomes irritated when overloaded — often due to hill running, speed work, or weak calf muscles.
How physiotherapy helps:
At Athos Physio, we design progressive calf-strengthening programmes, optimise your running load, and coach efficient movement patterns. Unlike simple rest, this approach strengthens the tendon for lasting recovery.
5. IT Band Syndrome (Iliotibial Band Friction Syndrome)
What it feels like:
Sharp pain on the outside of the knee, usually after running a set distance. Sometimes it feels like your knee is “catching.”
Why it happens:
Weak hips and glutes allow the IT band to rub against the knee. Overstriding and downhill running often make it worse.
How physiotherapy helps:
At Athos Physio, we target hip and glute strength, coach efficient running mechanics, and adjust your training plan to reduce irritation.
Why Running Injuries Keep Coming Back
Most running injuries aren’t just about the painful spot — they’re the result of overload, weakness, or poor mechanics. That’s why generic rest or ice rarely solves the problem.
For long-term results, you need a personalised plan that builds strength and resilience while keeping you running.
Physiotherapy for Runners at Athos Physio Manchester
The good news? These injuries respond really well to specialist physiotherapy for runners. Our approach includes:
Comprehensive Assessment — mobility, strength, and running form analysis.
Hands-On Treatment (If Needed) — easing pain and stiffness.
Targeted Exercise Rehab — progressive loading to build strong, injury-resistant tissues.
Running Coaching — technique tweaks that reduce injury risk.
Clear Training Guidance — so you know how to keep running while recovering.
Whether you’re aiming to get through your first 5K or preparing for a marathon, our sports physio in Manchester will get you back on track.
Final Thoughts
Running injuries can be frustrating — but with the right rehab plan, most runners see big improvements within 4–6 weeks.
At Athos Physio Manchester, we specialise in helping runners recover, train smarter, and prevent future injuries.
👋 Ready to run pain-free?
👉 Book your initial assessment online today with our Manchester physiotherapy team.