Running is one of the most accessible forms of exercise available. At Chelmsford Osteopathy Clinic, as a ThreeBestRated osteopath in Chelmsford, I work with runners of all abilities — from first-timers to regular competitors.

Does Running Damage Your Joints?

No. Current evidence does not support the idea that recreational running causes joint damage in healthy individuals. Research suggests regular runners may have lower rates of knee osteoarthritis than sedentary individuals. Most running injuries are caused by too much, too soon, too fast — not by running itself.

Why Running Injuries Happen

• Training load — sudden increases in distance, pace or frequency
• Insufficient recovery — sleep, nutrition and rest between sessions
• Previous injury not fully rehabilitated
• Weakness in gluteal muscles, hip stabilisers, calf and foot muscles
• Sudden return after illness, holiday or time off

Common Running Injuries

• Runner’s knee (patellofemoral pain) — pain around or behind the kneecap
• Achilles tendinopathy — gradual onset pain at the back of the heel
• Plantar fasciopathy — pain under the heel, worst first thing in the morning
• IT band syndrome — pain on the outer side of the knee
• Gluteal / hip pain — hip, groin or buttock pain during or after running
• Shin splints (medial tibial stress syndrome) — pain along the inner shin
• Calf strains — sudden onset pain in the calf during a run
• Low back pain — more common in runners with reduced hip mobility

Myths & Misconceptions

• ‘Running ruins your knees’ — not supported by current evidence
• ‘I need to rest completely until the pain is gone’ — modified activity is usually better
• ‘My injury is caused by the way I run’ — most injuries are primarily related to training load
• ‘I need expensive running shoes to avoid injury’ — comfort and fit matter more than price
• ‘Stretching before a run will prevent injury’ — dynamic warm-up is more effective than static stretching

Returning to Running After Injury

Start with a walk-run programme, build volume before speed, monitor symptoms during and after each session, allow adequate recovery, progress conservatively.

Strength Training for Runners

Key areas: gluteal muscles (particularly gluteus medius), calf and Achilles complex, hip flexors and quadriceps, foot and ankle stability. Even a basic twice-weekly programme significantly reduces injury risk.