Running Injuries: Shin Splints, Knee Pain and Prevention

With running events and warmer weather drawing more people back to the pavement, running-related injuries are something we see a lot of at this time of year.

 Common Running Injuries
Shin splints — pain along the shin bone, often from a sudden increase in running volume or intensity. Runner's knee — pain around or behind the kneecap, often related to how the knee tracks during running. Achilles tendon issues — pain or stiffness at the back of the ankle, often worse with the first steps after rest.

 Why These Injuries Happen
The most common cause across all of these is doing too much too soon — increasing distance, frequency, or intensity faster than your body can adapt. Other contributing factors include worn-out or inappropriate footwear, running on the same surface or in the same direction repeatedly, and underlying muscle imbalances or tightness that alter running mechanics.

 Prevention Tips
Follow the 10% rule — avoid increasing weekly running volume by more than roughly 10% at a time. Vary your routes and surfaces where possible. Don't skip strength training — particularly for the hips, glutes, and calves, which support running mechanics. Replace worn shoes — footwear that's lost its support can change how forces travel through your legs.

 How Osteopathy Helps
If you're dealing with a running-related niggle, treatment can address the specific muscle tightness or joint restrictions contributing to your pain, while also looking at your training load and biomechanics to help prevent recurrence.

 Don't Run Through Pain
Mild muscle fatigue is normal, but sharp or worsening pain during or after running is a sign to get it checked before it sidelines you completely.

Book online at nexusosteo.com.au to keep your running on track.