Common reasons
Knee, shin, heel and hip niggles are common when running — especially when your training changes.
Osteopathy may help with running-related discomfort through assessment, hands-on care, exercise and practical training advice. Care is tailored to you, with a clear plan we agree on together.
This is general information only. It is not a diagnosis or a promise of results. If I think another health professional would suit you better, I’ll say so.
Common areas and symptoms
Running-related discomfort is common, whether you’re just starting out, training for an event or doing regular laps along the Bayside foreshore. People often describe:
Pain at the front of the knee, around the kneecap, or along the outside of the knee
Aching along the inside of the shin that builds during or after a run
Pain or stiffness in the Achilles tendon, often worse first thing in the morning
Heel or arch pain under the foot, especially with the first steps of the day
Hip, buttock or groin discomfort, sometimes with pain when lying on your side
Lower back stiffness or ache during longer runs or afterwards
These symptoms can affect more than your running. Stairs, walking the dog, sitting for long periods or getting a good night’s sleep may all become harder — and having to cut back on something you enjoy can be frustrating.
Possible contributing factors
Running places repeated load through the legs and back. Discomfort often builds when that load changes faster than the body can adapt. Factors commonly involved include:
Training load — a sudden increase in distance, pace, hills or the number of runs each week
Not enough recovery between sessions, or poor sleep during busy periods
Running technique, such as stride length or how the foot lands — though there is no single ‘correct’ way to run
Footwear changes, worn-out shoes or a switch to a very different style of shoe
Changes in running surface, such as moving from soft paths to concrete or to soft sand at the beach
Reduced strength or mobility in the hips, calves or feet
Skipping a warm-up, or returning to running after time off, illness or pregnancy
Often several factors combine. Part of the assessment is working out which ones may be relevant for you, rather than assuming one cause fits everyone.
Your first visit: assessment and referral
We’ll talk about your running history, how your symptoms started, your recent training, shoes and surfaces, any upcoming events, previous injuries and your general health. I’ll assess how you move, check strength and flexibility, and may watch you do simple tasks like squatting, hopping or balancing on one leg. Where helpful, we may look at a short video of you running.
I’ll explain what I’ve found and whether osteopathy is a sensible option for you.
Some running-related problems need further investigation or a different type of care. If I suspect a bone stress injury, a significant tendon or ligament tear, a joint problem that needs medical review, or symptoms that don’t fit a typical pattern, I’ll refer you to your GP, who may arrange imaging or a review with a sports physician. I may also suggest a podiatrist where footwear or foot mechanics need a closer look.
What a visit may include
Assessment of how you move, including strength, flexibility and simple running-related tests
Hands-on techniques that may help with stiffness and discomfort
A graded exercise and training plan you can follow between sessions
How osteopaths commonly approach running aches and pains
Management depends on what may be contributing and what your running goals are. For many people the aim is to keep running in some form while symptoms settle, rather than stopping completely. Osteopathic care commonly includes:
Education — what may be happening, how tissues respond to load, and what level of discomfort is generally acceptable while you stay active
Training load adjustments — temporarily changing distance, pace, hills or frequency, then building back gradually
Exercise — progressive strengthening for the calves, hips, thighs and feet, plus mobility work where it is relevant
Hands-on techniques — soft tissue work and joint mobilisation, which may help with comfort and movement
Dry needling or cupping — sometimes used alongside exercise where appropriate, and discussed with you first
Return-to-running planning — a staged plan, such as walk–run intervals, back towards your usual training
How progress is reviewed
Running-related problems settle at different rates, so I don’t set a fixed number of sessions or promise timeframes. We’ll track practical markers — how far and how comfortably you can run, how you feel the next morning, strength, and everyday tasks — and adjust your plan as you go.
If progress stalls, we’ll reassess and discuss whether imaging, a podiatry review or a referral to your GP would help.
Things you can try day to day
Increase your running gradually — avoid big jumps in distance, pace or hills in a single week
Keep some easy runs in your week, and plan rest or recovery days
Warm up with a few minutes of brisk walking or easy jogging and some dynamic movements
Mix in some flatter, softer routes — the paths along the bay can be a good option — rather than always running on the same hard surface
Replace shoes when they’re worn out, and change footwear styles gradually
Keep up simple strength work for your calves, hips and thighs two or three times a week
Talk to your GP or pharmacist about pain relief options
When to seek urgent medical care
Some symptoms need urgent medical assessment. Call 000 or go to your nearest emergency department if you have:
Chest pain or pressure, severe shortness of breath, fainting or a racing heartbeat while running
A calf that is suddenly painful, swollen, warm or red, which may indicate a blood clot
Being unable to bear weight after a fall, a rolled ankle or a sudden ‘pop’ or snap
A hot, red, swollen joint with fever or feeling unwell, which may indicate infection
Signs of heat illness, such as confusion, vomiting, collapse or hot, dry skin on a hot day
See your GP promptly for localised bone pain that gets worse with each run or is present at night, pain that keeps building despite rest, or new numbness, pins and needles or weakness in the leg.
Frequently asked questions
Should I stop running completely?
Not always. Many people can keep running at a reduced level while symptoms settle, as long as discomfort stays mild and eases by the next day. If pain is sharp, getting worse or changing how you run, it’s worth being assessed first.
Do I need new running shoes?
Not necessarily. Comfortable, reasonably fresh shoes suit most runners, and research doesn’t support one shoe type for everyone. If your shoes are worn or you’ve recently changed styles, we can talk it through, and I may suggest a podiatrist for a more detailed look.
Could it be a stress fracture?
Bone stress injuries can happen when training load increases quickly, particularly with localised bone pain that worsens as you run. If I suspect one, I’ll refer you to your GP for further assessment and possibly imaging.
Can you look at my running technique?
Yes, where it’s relevant. Small, gradual changes may help some people, but there’s no single ideal technique, and changing too much at once can bring on new problems. We’ll focus on changes that are practical for you.
Do I need a referral to book?
No referral is needed. Some funding schemes do require a GP referral — see the Funding and claims page for details.
General information only. Osteopathy isn’t right for everyone — I’ll be straight with you if another option is better.
Ready to book?
By appointment only at 123 Martin Street, Brighton.