Whether you’re training for a marathon or just love getting out for a run, injuries can sneak up on even the most experienced runners. Most common running injuries can be treated and often prevented with the right approach.

Here are three injuries we see all the time in clinic, what they feel like, and how we help you recover:

1. Runner’s Knee:

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Feels like: A dull, achy pain around or behind the kneecap especially when going down stairs or after sitting for a while.

Why it happens: Often from overtraining, poor tracking of the kneecap, or weak hip and thigh muscles.‍

What to do: Rest it a bit. Ice helps. Strengthen the muscles around your hips and thighs.

2. Shin Splints:

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Feels like: Sharp or throbbing pain along the shin, usually after a run or during it.‍

Why it happens: Usually from doing too much too soon, running on hard surfaces, or wearing unsupportive shoes.‍

What to do: Ease off running for a few days. Ice your shins. Cross-train (like biking or swimming), and slowly build up your running again.

3. Calf Strain:

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Feels like: A sudden pull or even a “pop” in the back of your lower leg, followed by tightness or soreness.‍

Why it happens: Typically from sprinting, hills, or not warming up properly.‍

What to do: Rest it and apply ice for the first couple of days. Gently stretch once the pain goes down, and don’t rush back into running too fast.

At Momentum, we assess your movement, strength, and technique, then build a plan that includes targeted exercises and guide you through rehab to restore strength and prevent re-injury.

If you’re dealing with a running injury or just want to stop one before it starts our team at Momentum Health is here to help.

Book in for an assessment and let’s get you back to running pain free.

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