Releaf Physiotherapy is a private physiotherapy clinic based in Newcastle upon Tyne, providing expert assessment, evidence-based treatment, and rehabilitation for a wide range of injuries and musculoskeletal conditions. Our team uses the latest research, proven techniques, and advanced rehabilitation technology to help people recover from pain, improve movement, and return to the activities they enjoy. Every treatment plan is personalised to the individual, ensuring care is tailored to their goals, lifestyle, and recovery needs.
Running is a great way to build fitness, but it can also place repeated stress on the body.Many running injuries develop when training load increases too quickly, recovery is limited,or strength and mobility are not keeping up with demand. Three of the most common runninginjuries are plantar fasciitis, Achilles tendinopathy and runner’s knee.
Plantar fasciitis is a common cause of pain at the bottom of the foot, usually felt around theheel or arch. Runners often describe it as a sharp or tight pain, particularly with the first fewsteps in the morning or after sitting for a period of time. The pain may ease once warmed up,but can return later in the day or after running.
It is often linked to a sudden increase in running volume, worn-out footwear, reduced calf flexibility, poor foot strength or excessive load through the heel and arch.
In the short term, reducing aggravating running, avoiding walking barefoot on hard floors,calf stretching, foot rolling with a ball and icing may help settle symptoms. Longer term,strengthening the foot, calf and lower leg is key to improving load tolerance and reducing therisk of recurrence.
Achilles tendinopathy causes pain and stiffness at the back of the ankle, usually just abovethe heel. Symptoms are often worse first thing in the morning, at the start of a run, or afterhill running and speed work. There may also be tenderness or thickening around the tendon.
Common causes include tight or weak calf muscles, a sudden increase in mileage or intensity,poor recovery, unsupportive footwear or too much hill running. Because tendons adaptslowly, symptoms can become persistent if ignored.Initial management usually involves reducing painful running, avoiding sudden spikes intraining, and using ice if the area is irritated. The most important long-term treatment isprogressive calf strengthening. Exercises such as calf raises, bent-knee calf raises andcontrolled single-leg loading can help rebuild tendon capacity. Returning to running shouldbe gradual and based on symptoms.
Runner’s knee, also known as patellofemoral pain, is usually felt around or behind thekneecap. It may worsen during running, squatting, stairs, hills or sitting with the knee bent fora long time.
It is often linked to increased training load, weak hips or quadriceps, poor control around thepelvis and knee, worn-out footwear or repeated running on uneven surfaces. In many cases,the knee becomes painful because the surrounding tissues are not tolerating the currentamount of running.
If pain is increasing, it is sensible to reduce running temporarily and avoid activities thataggravate symptoms. Strengthening the hips, glutes and quadriceps is usually an importantpart of recovery. It may also help to review running volume, footwear, running surface andstride pattern.
Most running injuries respond well when load is managed properly and strength is rebuiltgradually. If pain is not settling, keeps returning, or is affecting your ability to run, aphysiotherapy assessment can help identify the cause and guide your return to running safely.
Disclaimer: The information provided is for general educational purposes only, does not substitute professional medical or training advice, and is applied entirely at your own risk.
