Running is one of the most accessible ways to stay active in Christchurch. From coastal routes to riverside paths and local parks, there are plenty of ways to build running into your routine, whether you’re training regularly or simply enjoying a jog outdoors.
But like any repetitive activity, running can place strain on the body. At Bridge Health & Wellbeing, we regularly support runners dealing with injuries that could often be prevented with the right approach.
Why Running Injuries Happen
Most running injuries aren’t caused by a single incident. Instead, they tend to develop over time due to:
- Doing too much, too soon
- Poor running mechanics
- Muscle weakness or imbalance
- Inadequate recovery
- Unsupportive footwear
Understanding these factors is the first step in staying injury-free.
4 Common Running Injuries Our Physiotherapists Regularly Treat
- Runner’s Knee (Patellofemoral Pain)
This common issue causes pain around or behind the kneecap. Typical signs:
- Pain when running, especially downhill
- Discomfort when going up or down stairs
- Aching after sitting for long periods
It is often linked to weakness in the hips and thighs, or changes in training volume.
This causes pain and stiffness in the Achilles tendon, particularly in the morning or at the start of a run. Typical signs:
- Tightness in the back of the ankle
- Pain that eases as you warm up
- Tenderness when touched
Achilles tendinopathy is often linked to sudden increases in running distance or intensity.
Shin splints cause pain along the front or inside of the lower leg. Typical signs:
- Dull or sharp pain during or after running
- Tenderness along the shin
- Worsening symptoms with continued activity
They are often linked to impact stress, hard surfaces, or changes in footwear.
This heel or arch pain is often worse first thing in the morning. Typical signs:
- Sharp pain under the heel
- Stiffness after rest
- Discomfort during longer walks or runs
It is often linked to tight calves, poor foot mechanics, or a lack of support.
How to Prevent These Common Running Injuries
- Build Gradually
Avoid increasing your mileage or intensity too quickly. A simple rule is to increase by no more than 10% per week.
- Strength Train Regularly
Strong muscles help absorb impact and support your joints. Focus on:
- Glutes
- Quadriceps
- Hamstrings
- Calves
- Core
- Never Skip Your Warm Up and Cool Down
Start with light movement and dynamic stretches before running, and finish with gentle stretching to reduce stiffness.
- Prioritise Recovery
Include rest days in your routine. Recovery is essential for preventing overuse injuries.
- Check Your Footwear
Worn-out or unsuitable running shoes can increase stress on your body. Make sure your footwear suits your running style and terrain.
- Listen to Your Body
Don’t ignore persistent aches or tightness. Addressing small issues early can prevent more serious injuries.
- Make the Most of Local Running Routes
Christchurch offers a variety of running environments, from coastal paths and riverside routes with scenic views to parks which may offer softer ground and reduce impact. Mixing up your terrain can help reduce repetitive strain and keep your runs enjoyable.
When to Seek Professional Help
If you’re experiencing pain that doesn’t improve with rest, recurring injuries, or reduced performance due to discomfort, it’s worth seeking professional advice. At Bridge Health & Wellbeing, we can help you understand the cause of your injury and create a clear plan to support your recovery and safe return to running.
Our approach may include:
- Physiotherapy assessment
- Movement and running analysis
- Targeted rehabilitation exercises
- Hands-on treatment, such as sports massage
Stay Running, Stay Healthy
Running is a fantastic way to stay active, and with the right approach, most common running injuries are preventable. By building gradually, strengthening your body, and listening to early warning signs, you can continue to enjoy running for the long term.
If you need support, guidance, or treatment, our expert team is here to help you stay active and injury-free. Book an appointment online at our Bridge Street clinic today or call 01202 473800.
