Overcoming Runner’s Knee and More: Common Injuries in Runners
Medically reviewed by Ng Hong Kai – Updated on July 24, 2024
Long-distance running can be a thrilling, challenging, fulfilling endeavour, but it can also put significant stress on your body. If you’re a dedicated runner in Singapore, you know that knee pain after running can be a common setback.
Fortunately, physiotherapy and sports massage can be a game-changer for runners—whether casual, marathon, or ultramarathon—helping you prevent injuries, manage pain, and optimise your performance.
Whether you’re dealing with runner’s knee, IT band syndrome, or other common running-related injuries, understanding the different options for pain management available is key to a smooth recovery that’ll help you maintain your performance in the long run.
Meet Our Expert Team
Principal Sports Massage Therapist
- Diploma in Pearson BTEC Level 3 Sports Massage
- Workforce International Skills Certification (WISC) Certified Sports Massage Therapist
- Trigger Point Therapy
- Myofascial Release Therapy
- Movement & Performance Therapy Specialist
- Stretch Therapy
Being an active practitioner for numerous years, Darren is trained and has experience in addressing various musculoskeletal conditions using a variety of techniques, including trigger point therapy, clinical dry cupping, myofascial scraping (instrument-assisted soft tissue mobilisation) and PNF stretching.
Darren has experience addressing a variety of conditions, including shoulder pain, knee pain, hip pain, leg pain and neck pain. Darren can also perform a relaxing deep-tissue massage to relieve general stress and fatigue or focus on problematic areas.
Clinic Director and Chief Physiotherapist
- Master of Clinical Physiotherapy (Musculoskeletal), Curtin University (Australia)
- Master of Physiotherapy, University of Sydney (Australia)
- Bachelor of Applied Science (Exercise & Sports Science), University of Sydney (Australia)
- Member of Australian College of Physiotherapists and Australian Physiotherapy Association
- Full registration with Allied Health Professions Council, Singapore, and Australian Health Practitioner Regulation Agency
- GEMt Certified Dry Needling Practitioner
Hong Kai has been practising musculoskeletal physiotherapy for more than a decade. He is the first Singaporean to achieve dual credentials as both an APA Titled Musculoskeletal Physiotherapist and a tertiary trained Exercise Scientist.
Hong Kai's broad and extensive skillset allows him to create solutions that are simple, effective and tailored to a client’s musculoskeletal needs. His beliefs in continuing education and self improvement led him to complete his Masters in Clinical Physiotherapy (Musculoskeletal), where he had a chance to participate in formal research into knee osteoarthritis under the supervision of world renowned researcher and physiotherapist Prof Peter 0′ Sullivan.
Hong Kai has experience treating a variety of musculoskeletal conditions, with a specific focus on addressing lower back, neck, shoulder and knee pain.
Common Injuries in Marathon Runners
Marathon training puts immense strain on your lower body, and injuries to the hips, legs, knees, or feet are unfortunately common[1]. Some of the most frequent issues runners encounter include:
- Runner’s Knee (Patellofemoral Pain Syndrome): This is a prevalent condition causing pain around or behind the kneecap, often exacerbated by running downhill or downstairs.
- Iliotibial (IT) Band Syndrome: This involves inflammation of the IT band, a thick band of tissue running along the outside of your thigh, leading to pain on the outer side of the knee.
- Shin Splints (Medial Tibial Stress Syndrome): Characterised by pain along the inner edge of the shinbone, shin splints are often caused by overuse and muscle imbalances.
- Achilles Tendinopathy: This condition involves inflammation or degeneration of the Achilles tendon, causing pain and stiffness at the back of the ankle. Individuals with Achilles tendon issues can consider ankle pain physiotherapy for pain management.
- Plantar Fasciitis: This is inflammation of the plantar fascia, a thick band of tissue on the bottom of your foot, resulting in heel pain, especially in the morning. According to some studies, shin splints, Achilles tendinopathy, and plantar fasciitis are the most common injuries sustained by runners in general[2].
Benefits of Physiotherapy for Marathon Runners with Injuries
Physiotherapy for marathon runners (or runners of any skill and participation level) is a holistic approach to injury management and prevention. Here’s how it can help:
- Pain Relief: Physiotherapists use various techniques like manual therapy, electrotherapy, and therapeutic exercises to reduce pain and inflammation in individuals with runner’s knee, plantar fasciitis, and other conditions.
- Improved Mobility and Flexibility: Targeted exercises and stretches can restore your range of motion and improve flexibility, crucial for optimal running mechanics.
- Strengthening: Strengthening exercises help build resilience in your muscles and joints, reducing the risk of future injuries. Studies suggest that appropriate pre-run training programmes can help increase the safety of runners during a trail or race[3], improving overall performance.
- Gait Analysis: By analysing your running gait, physiotherapists can identify biomechanical issues that may contribute to injuries and recommend corrective measures.
- Personalised Rehabilitation Programs: Your physiotherapist can help you create a tailored plan to address your specific needs and goals, guiding you through recovery and getting you back to running safely.
Benefits of Sports Massages for Marathon Runners with Injuries
Sports therapy massage, offered by skilled therapists like our team at Benchmark Physio, can complement your physiotherapy treatment for knee pain, and offer additional benefits for runners:
- Reduced Muscle Soreness: Massage helps flush out metabolic waste products and increase blood flow to muscles, reducing post-run soreness and promoting faster recovery.
- Improved Flexibility: Sports massage techniques can improve muscle flexibility and delayed muscle onset soreness (DOMS)[4], enhancing one’s range of motion and supporting better running efficiency.
- Injury Prevention: Regular sports massages can help identify muscle tightness or imbalances before they lead to injuries.
- Stress Reduction: Massage can help you relax and reduce stress, both mentally and physically, contributing to overall well-being.
References
- Kakouris N, Yener N, Fong DTP. A systematic review of running-related musculoskeletal injuries in runners. J Sport Health Sci. 2021 Sep;10(5):513-522. doi: 10.1016/j.jshs.2021.04.001. Epub 2021 Apr 20. PMID: 33862272; PMCID: PMC8500811.
- Lopes AD, Hespanhol Júnior LC, Yeung SS, Costa LO. What are the main running-related musculoskeletal injuries? A Systematic Review. Sports Med. 2012 Oct 1;42(10):891-905. doi: 10.1007/BF03262301. PMID: 22827721; PMCID: PMC4269925.
- Vincent HK, Brownstein M, Vincent KR. Injury Prevention, Safe Training Techniques, Rehabilitation, and Return to Sport in Trail Runners. Arthrosc Sports Med Rehabil. 2022 Jan 28;4(1):e151-e162. doi: 10.1016/j.asmr.2021.09.032. PMID: 35141547; PMCID: PMC8811510.
- Davis HL, Alabed S, Chico TJA. Effect of sports massage on performance and recovery: a systematic review and meta-analysis. BMJ Open Sport Exerc Med. 2020 May 7;6(1):e000614. doi: 10.1136/bmjsem-2019-000614. Erratum in: BMJ Open Sport Exerc Med. 2021 Apr 21;7(2):e000614corr1. doi: 10.1136/bmjsem-2019-000614corr1. PMID: 32426160; PMCID: PMC7228568.
Tackle Your Runner’s Knee and Other Injuries Today
Don’t let runner’s knee, knee injuries, or other lower limb pain hold you back. Benchmark Physio’s expert team is here to help you overcome pain, prevent injuries, and achieve your running goals.
Whether you’re training for your next marathon or simply want to enjoy pain-free running, contact our physiotherapy clinic in Singapore for a personalised consultation.
We also offer home physiotherapy visits and tele-physiotherapy to adapt to your schedule, making sports injury rehab more accessible for all.
Get in touch now to find out more.