The three most common running injuries for beginners include:
1. Tendinopathies (Achilles and Patellar Tendon)
What is a tendinopathy? Tendons are tough bands of connective tissue that attach muscles to bones. They normally withstand tons of repetitive forces and repair microscopic damage over time. However, if a tendon is damaged faster than it can repair, it weakens.
The running impact: During running, the Achilles tendon (connecting calf to heel bone) and patellar tendon (located below the kneecap) act as massive biological springs. With every stride, these tendons endure repetitive ground reaction forces equal to 6 to 12 times your body weight.
2. Plantar Fasciitis
What is plantar fasciitis? Plantar fasciitis is characterised by sharp pain experienced along the bottom of the foot, particularly near the heel. It results from micro-tears and degenerative changes in the plantar fascia—a thick band of connective tissue supporting the arch of the foot.
Common triggers: Rapid increases in running volume, restricted foot mechanics, tight surrounding musculature (calves and intrinsic foot muscles), or inappropriate footwear.
3. Shin Splints (Medial Tibial Stress Syndrome)
What are shin splints? Shin splints refer to pain along the inner edge of the shinbone (tibia), caused by repetitive stress on the shinbone and the connective tissues attaching muscles to the bone. They are exceptionally common in new runners unaccustomed to high-impact pavement pounding.
Why Are These Running Injuries So Common in Beginners?
Lack of Prior Impact History: Most new runners have not previously engaged in repetitive, high-impact, long-distance training.
Spontaneous Motivation: Starting out impulsively—such as signing up for a long-distance event on a whim or suddenly joining a friend for a heavy run.
The Mind-Tissue Mismatch: Because the cardiovascular and muscular systems feel energetic and ready to push, the mind overrides slower-adapting connective tissues (tendons, fascia, and bone).
By combining the exercise physiology of load management with the osteopathic view of whole-body biomechanics, new runners can bridge the gap between enthusiasm and structural resilience.
How Exercise Physiologists Can Help Prevent and Treat Running Injuries
Exercise physiologists evaluate the current load placed on your tissues to ensure it never exceeds your capacity. By applying safe, graded load exposure, they facilitate step-by-step adaptations so your bones, muscles, and connective tissues gradually condition to pavement demands.
Key Areas of Support:
Biomechanical and Movement Assessment: Investigating body mechanics and movement coordination to identify strength discrepancies between limbs, limitations in joint range of motion, or poor dynamic stability.
Targeted Heavy Resistance Training: Delivering personalized strength programs to build muscle mass, strength, and tendon stiffness. This improves overall force output, enhances running economy, and significantly reduces the risk of tendon pathology.
How Osteopaths Can Help Treat Running Injuries
Lower limb running injuries often stem from a complex mix of biomechanical stress, tissue overload, and compensation patterns. An osteopath plays a crucial role in isolating root causes and restoring balance to the body.
Key Areas of Support:
Accurate Diagnosis and Investigation: Using comprehensive assessments—including observation, palpation, strength and muscle testing, and specialized orthopedic tests—to determine the exact injury and its prognosis, with direct referral capabilities for diagnostic imaging if needed.
Targeted Hands-On Treatment: Utilizing soft tissue massage, stretching, articulation, and mobilization to reduce pain, increase range of motion, and promote blood flow to stimulate the body’s natural healing capacity.
Treating the Whole Kinetic Chain: Expanding care beyond the isolated injury site to release tension in surrounding muscles that may be overcompensating or contributing to the root cause.
Guidance on Load Management: Navigating the rehabilitation process with practical advice on adjusting training loads to calm symptoms down safely.
Otto Cordier
Accredited Exercise Physiologist
Brock Sutton
Osteopath
