Running Physio


Manage your running injuries proactively with Restore Physio.

Supporting runners at every stage 

Runners

Runners come from all walks of life. Whether you’re an adolescent training for an elite marathon, a recreational jogger, or returning to running after an injury, you need the right support. Most runners have an underlying issue that prevents them from running at their best; this can be a strength imbalance, unsuitable footwear, or other factors.

Restore Physiotherapy is a team of running physios that help runners get a good run at each session. Our goal is to help you recover faster while increasing performance and reducing your risk of re-injury in the long term.

Getting you back on the running track, step by step

Assessment Logo

Assessment

We begin with a thorough assessment to understand what is contributing to your specific injury or performance concern. This includes analysing your running biomechanics, joint range of motion, muscle strength and flexibility, timing and control, and the suitability of your footwear.
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Rehabilitation

From there, we develop an individualised program to address these factors, whether that means retraining movement patterns, strengthening targeted muscle groups, or modifying your running technique. 
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Guidance

Our experienced clinical physiotherapist will also guide you on optimal tissue loading using graduated running programs. We often incorporate clinical pilates to help condition the body and improve resilience.  

We treat the following running injuries  

Acute Injuries:

  • Joint sprains
    (commonly in the ankle, knee, and hip) 
  • Muscle strains
    (i.e. calf, hamstring, quadriceps, adductor) 

Overuse or Load-Related Injuries:

  • Achilles pain
  • Patella tendinopathy (jumper’s knee) 
  • Hamstring pain 
  • Iliotibial band (ITB) syndrome 
  • Shin splints 
  • Stress fractures (in the bones of the foot and lower leg) 
  • Patellofemoral joint pain syndrome (runner’s knee) 
  • Hip pain 
  • Pubic symphysis dysfunction 
  • Lower back pain 

Your journey at Restore Physiotherapy:
Example of Achilles Tendinopathy in a recreational runner

Example of Achilles Tendinopathy in a recreational runner

Scenario

Anna, a recreational runner, came to us with pain and stiffness in her Achilles tendon that had been troubling her for six months. The pain began shortly after she started hill running as part of her usual routine. 

While taking short breaks from running eased the discomfort, the symptoms returned each time she resumed running. On assessment, there was visible swelling around the Achilles tendon, calf weakness, and weakness in the gluteus maximus. This reduced her ability to push off on that leg.

Solution

Our team started Anna on a graded strengthening program that focused on both the calf and gluteal muscles. The program involved performing exercises on every alternate day to ensure that the tendon was able to recover. To maintain her cardiovascular fitness and support her mental wellbeing, we also introduced swimming. 

As her pain decreased, we progressed her exercises in terms of load, speed, and complexity, eventually incorporating plyometric drills such as hopping and jumping. Anna also attended clinical pilates sessions to improve biomechanics, coordination, and strength while reducing her risk of injury.

Results

Anna was pain-free with walking by week 2, began running again by week 6, and returned to full running by week 16. Her return to running started with flat ground runs, gradually increasing in distance and intensity while monitoring post-run pain. Once she could manage the running load, we introduced downhill and uphill running. 

Overall, this customised running physio program allowed her to return to her favourite sport.

Book an appointment 

Better mobility starts here. Book an appointment online or contact Restore Physiotherapy to speak to our care team.

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Frequently asked questions

We tailor our running physio rehabilitation programs for each runner, but they usually include:

  • Education about injury, healing, and load management
  • Stretching and strengthening exercises to target affected muscles
  • Joint range of motion and balance training to improve biomechanics
  • Guidance on safely progressing training loads and returning to running

Both! While many runners come to our physiotherapists for injury management, we also support those who want to prevent injuries and improve their performance. In fact, addressing biomechanics and training loads proactively is recommended because it improves one’s running performance and reduces future injury risk.

Firstly, choose your footwear based on your biomechanics, including your ankle and foot movement patterns. The right shoe can help reduce the risk of injury and improve performance.

When managing your training load, consider balancing your running volume and intensity, making sure to recover enough and match your running with your goals and lifestyle (i.e. age).

As for running surfaces, take into account your injury history and running style. For instance, softer surfaces like grass may benefit runners recovering from impact-related issues, while more stable surfaces might suit those prone to ankle instability.

Yes, our running physio programs are conducted both at home and in-clinic, and they target strength, mobility, and running technique. Our supervised clinical sessions are especially recommended, as they allow us to give runners real-time feedback and correct their running technique. 

There are a few common misconceptions! The first is the belief that running every day makes you better, or that strength training slows you down. In reality, rest is an important part of a good training plan.

Another harmful myth is that it’s okay to run through pain, or that pain that disappears after warming up isn’t serious. In many cases, these are early signs of issues like tendinopathy, and ignoring them can lead to more serious injury.

Lastly, there is the misguided thought that strength training negatively affects running performance. In fact, working your leg muscles can complement your running and prevent injuries.