Whether you’re enjoying the rhythm of your regular run or gearing up for a big event, running has a funny way of pointing out all those little sore spots you didn’t know you had.

Most runners deal with a few ‘niggles’ here and there – those annoying aches that aren’t quite an injury but definitely aren’t nothing – but understanding what they are and why they happen is the first step to staying on track.

Here’s a look at the running niggles we most often see in our Life Ready Physio + Pilates clinics and how getting physio support early can help you perform at your best.

Shin splints (Medial Tibial Stress Syndrome)

Known more formally in the physio world as medial tibial stress syndrome [1], shin splints are a very common running complaint. They’re often a dull, sometimes sharp ache along the inside of the shin and can show up when training loads increase quickly, footwear isn’t quite right or weak or tight muscles in the calves, hips or core muscles. [2] Shin splints can also develop when the tissues around the shin bone become irritated or inflamed from frequent, repetitive pressure (think the repetitive nature of running steps).[3]

They’re also more likely to occur in newer runners, runners returning after a break, anyone ramping up distance or intensity too fast, or those with flat feet or high arches.[4]

A physio can help identify what’s driving the overload and determine whether it’s biomechanics (how your body moves), your training habits, muscle strength or running technique. They’ll guide you with strategies to help reduce pain and irritation like running technique adjustments, gentle stretching or soft tissue treatment like deep tissue massage or dry needling.

Calf strains and tightness

Your calves do a huge amount of work with every step because they’re the ‘springs’ to propel you forward. When they’re pushed beyond what they’re conditioned for they can tighten up, fatigue or strain.

Calf niggles often appear when:

• You increase speed or hill training
• Your stride changes as you fatigue
• Your calves are doing the job of other muscles that aren’t pulling their weight

A physio can help determine whether the issue is strength, load, technique or a combination, and prescribe appropriate treatment like progressive strengthening exercises, load management techniques, massage or dry needling. The last thing anyone needs is a calf pull right before race day!

Achilles tendon pain

Even the strongest runners have a weak spot and for some, it ends up being the Achilles tendon – the thick, rope‑like band running down the back of the ankle. [3]

This niggle can be linked to sudden training or running spikes, poor calf strength or changes in physical activity.[5] A physio can help identify contributing factors based on your training and fitness history and support you with strategies and an individualised treatment plan to manage load and improve tendon capacity and strength over time.

Why early physio intervention matters

One of the biggest mistakes runners often make is waiting for a niggle to magically settle. Occasionally it does, but more often it sticks around and snowballs into something much bigger.

Seeing a physio early can help you:

• Understand what’s causing your discomfort
• Adjust your training load before your pain escalates
• Improve strength, control and running techniques
• Stay running, rather than stopping completely

Early physio intervention isn’t about stopping you from running, but rather it’s about keeping you running safely so you can enjoy every kilometre and cross the finish line (or simply end your casual jog) comfortably.

Book online with your preferred Life Ready Physio + Pilates location now for a detailed running and pain assessment.

References

[1] National Library of Medicine: Shin Splint: A Review

[2] Health Direct: Shin Splints

[3] Cleveland Clinic: Shin Splints

[4] Mayo Clinic: Shin Splints

[5] Health Direct: Achilles Tendon Injuries