Marathon-Ready: 5 Common Injuries Runners Face and How Physiotherapy Keeps You on Track

Whether you’re preparing for your first 10K marathon or the Standard Chartered Marathon, logging long runs can take a serious toll on your body. From knee pain and ankle tightness to nagging back pain, every step can add up, especially when overlooked issues turn into long-term injuries.

The good news? You don’t have to wait until you’re sidelined to take action. There are many ways that runners can stay pain-free, improve performance, and recover smarter with expert-led physiotherapy tailored to endurance athletes.

The 5 Most Common Running Injuries

1. Runner’s Knee (Patellofemoral Pain Syndrome)

If you’ve ever felt a dull ache around or behind your kneecap during or after running, you’re not alone. Runner’s knee is one of the most common complaints, often caused by muscle imbalances, overuse, or poor running mechanics.

2. Shin Splints (Medial Tibial Stress Syndrome)

That sharp pain along your shins, especially during the first few kilometers? It could be shin splints, which often occur when ramping up training too quickly or running on hard surfaces.

3. Achilles Tendinopathy

This presents as tightness or pain at the back of your heel or lower calf. It’s common in runners with limited ankle mobility or poor calf strength, especially when pushing pace or hill work.

4. IT Band Syndrome (Iliotibial Band Syndrome)

A telltale ache on the outer side of your knee could be ITB syndrome. It’s caused by friction from the tight band of connective tissue that runs from your hip to your knee.

5. Plantar Fasciitis/Plantar Fascia Pain

That stabbing heel pain when you first step out of bed? It’s likely plantar fasciitis: inflammation of the thick band of tissue that supports your foot arch, aggravated by poor foot mechanics and overtraining.

Where Physiotherapy Comes In

Runners tend to push through discomfort, assuming soreness is “just part of training.” But small issues can escalate quickly, especially during marathon prep. That’s why physiotherapy plays a key role in injury prevention, management, and performance enhancement.

1. Running Gait Analysis

Every runner has a unique stride. Our physiotherapists conduct gait analysis to spot inefficiencies in foot strike, posture, and cadence, helping reduce impact forces that lead to injury.

2. Strength and Mobility Programs

From hip weakness to ankle tightness, subtle deficits can lead to major problems. We design personalised strength training and mobility routines to help you move more efficiently and stay resilient through your training block.

3. Load Management and Return-to-Run Protocols

If you’ve had to take a break due to injury, we guide you through a structured return-to-run plan. This includes progressive loading, intensity control, and cross-training options to rebuild without reinjury.

4. Prehab for Injury Prevention

You don’t need to be in pain to benefit. Think of physiotherapy as part of your performance plan. Just like your coach, your gear, or your nutrition strategy.

Train Smarter. Run Pain-Free.

Marathon prep is about more than mileage. It’s about knowing your body, fixing what’s holding you back, and training pain-free. Thrive Healthcare specialises in helping endurance athletes go the distance without the breakdown.

Whether you’re facing knee pain, ankle stiffness, or just want to improve your movement before the next big race, our physiotherapists are here to support your run.

Book a Performance Consult Today

Don’t wait until you’re limping through your taper week. Get proactive with your recovery, mechanics, and strength and make sure you’re truly marathon-ready.

>> Book an appointment with Thrive Healthcare today And let’s get you running stronger, faster, and pain-free.