August 21, 2022

2 Simple Exercises to do if you have Pain While Running

by Meg Swann

Pain and Running in Canberra

Do you get pain during or after your run? Perhaps shin pain? Foot pain? Lower back pain?

What training are you doing in the gym to support your running? If the answer is “not much ”or “nothing structured” then perhaps we can help you.

Strength training for runners is a necessity if you want to make the most of your running performance and decrease the risk of experiencing pain, associated overuse injuries or discomfort during or after your run.

Strength training can help to decrease your pain by:

  • Improving resilience within your bones, tendons and muscles to handle the given load.
  • It improves your efficiency when running to run further and faster under less fatigue.
  • It allows you to recover faster from your runs

Strength training has been shown to decrease the occurrence of running injuries by up to 50%

  • Other factors that may contribute to pain may be due to:
  • Over-striding and foot striking position (running mechanics), can also be a factor inhibiting your ability to optimise running performance.
  • Ineffective or unstructured loading
  • Lack of progression
  • Lack of recovery
  • Inappropriate footwear
  • No variation in running terrain/surfaces

These are all controllable variables that are easy to improve with a few basic tips and guidelines provided by our Exercise Physiologists.

Use a strength training program designed to help your running and you will see an increase in running performance.

Here are our top 2 exercises below that every runner should be incorporating into their weekly program.

Exercise One

Standing single leg calf raises 3 x 12

Exercise Two

Tibialis anterior raises

3 x 12 

If you have any questions or wish to book an appointment with me then click the link below.

The Best Running Pain Resources in Canberra

Accelr8 Rehab

As mentioned above Accelr8 Rehab is the best place for you if you have a running injury or in pain and want to resolve it.  Exercise Physiology prescription is a great way to keep you running.

Running Injuries - Capital Clinic Physiotherapy

Canberra’s Running Physiotherapists have all the services needed to get you running better and faster.

Our Physiotherapists are passionate about maintaining an active lifestyle and take a keen interest in running-related injuries. Research indicates that somewhere between 60% and 80% of runners are injured every year, with 80% of runners’ injuries due to overuse. We can diagnose and devise treatment plans aimed at getting you back running sooner and more effectively.

Running Injuries » Clinic88

Running is more like a disease than a hobby.  Once you start, it’s almost impossible to stop.  Telling a runner to reduce their training load is difficult to say the least. Telling them to stop is a complete nightmare!  With many of our staff either runners or very experienced running Therapists, we understand that telling you to stop is not a popular option.  Hence we have many tricks up our sleeves to keep you out there pounding the pavement. We also have close relationships with running coaches and sports doctors/physcians so we can refer when it’s indicated.

Woden Running Clinic | Southside Physiotherapy Canberra

Do you have a running injury?

Are you a runner or would you like to become one?  Our clinic at Woden can help you minimise your risk of injury and, in many cases, improve your output.


At Southside Physio Woden, Martin Pogson is interested in running physiotherapy, and has done further training specific to running injuries, technique and footwear. Being a long distance runner himself, he understands the needs of the runner. Martin is passionate about keeping people running, and managing injuries correctly to keep you going!

If you have a running injury, Martin is able to assess and treat the injury and can also assess your running style and, if needed, work with you to change it to a more effective pattern.This will often involve home exercises incorporating technique and strength work to improve your running speed, technique and endurance.

Martin will assess your running while on the treadmill in the clinic so you will need to bring your running shoes and shorts to your appointment. If the assessment reveals any musculoskeletal issues (e.g. tight muscles or joints), hands on physiotherapy will be used to relieve or improve this. If you are interested Martin can also use his extensive running experience to suggest a training program for you.

Running Lab | SportsCare Canberra


The Running Lab offers a variety of services to assist runners achieve their running goals. All services are delivered by Physiotherapists and Exercise Physiologists highly experienced in running biomechanics, injuries and training programming.
GLA:D (Good Life with Arthritis: Denmark) - TM Physio Canberra

Running Assessment | Physio, Podiatry & Massage

An estimated 65% of all runners experience running-related injuries each year. Research indicates that biomechanical running assessments can not only help runners run more efficiently but it can also help prevent common running injuries such as:

  • Runners knee
  • Jumpers knee
  • Knee pain
  • Iliotibial band friction syndrome
  • Shin pain
  • Low back pain
  • Hip pain
  • Heel pain
  • Foot and ankle pain
  • Plantar fascitis
  • Hip Bursitis
  • Hamstring muscle strains
  • Achilles tendon pain
  • Compartment syndromes
  • Stress fractures
  • Shin splints
  • Patellofemoral pain syndromes
  • Snapping hip syndrome

Canberra Running Clinic – Podiatrist for runners

Your feet are the foundation of your body; they allow you movement from standing to walking and running. No two feet are the same and therefore, it is crucial to ensure your feet are the best they can be so you can perform at your best. Through conducting an assessment and analysis it measures the movement patterns of muscles, joints, nerves and bones. In addition, it helps to improve technique and posture and overall, increase running efficiency and ability in those suffering injuries.

Sports Podiatry & Injuries - Canberra Running Clinic

Injuries to your legs and feet can be frustrating and can take you away from activities you enjoy or just living life to its fullest.  At The Walking Clinic we understand this, that’s why we have been helping the people of Canberra keep pain free for over 30 years to help them keep doing what they want to do.

Our podiatrists will help you get the quickest possible and best performance outcome to help you get back to doing what you want to do promptly and with the least amount of fuss.

The team use the latest techniques and technology to establish a diagnosis and treatment plan for any condition of the lower leg and foot.

The Walking Clinic can help with a wide range of problems such as

  • Heel pain, Heel spurs and plantar fasciitis
  • Shin Splints or Medial Tibial Stress Syndrome (MTSS)
  • Ankle Injuries or Rolled ankles
  • Plantar Fasciitis or Heel Pain
  • Foot or mid-foot pain
  • Knee pain or knee sprain
  • Patellofemoral joint syndrome
  • Running gait abnormalities
  • Improvement of function and performance
  • any problem to the foot and leg

Biomechanical and gait assessment - Canberra Running Clinic

At The Canberra Running Clinic we focus on understanding the cause of your injury. We not only want to rehabilitate the current injury, but prevent it from happening again. A biomechanical assessment aims to identify factors contributing to your injury, with the goal of decreasing risk of re-injury.  A biomechanical assessment will include a history, physical examination and observation, biomechanical tests of foot function, as well as gait analysis.

Our team of highly trained podiatrists will help keep you running at your best, with the latest technology in running gait assessment we can help you!

Running Physio and Strength Training Canberra

Running and Injuries

Running is a fantastic activity for overall aerobic conditioning, cardiovascular health, weight management, and sports-specific training. However, due to the repetitive and cyclical loading imposed on the body, step after step, run after run, injuries can happen if we overload the body too rapidly (i.e. too fast, too much, too soon) with respect to volume, frequency or intensity. Most of us will probably know of at least one runner who is injured at any one time. Weaknesses, asymmetries or deficiencies in strength, stability neuromuscular control and balance can also predispose us to injury, or a string of injuries over a period of time - leading to inconsistent training, decreased performance, possibly a missed season of competition, and the frustration that goes with it.

The top five injuries I see at Torque Physio are:

  • Shin Pain
  • Achilles Tendinopathy
  • Hip Pain
  • Knee Pain
  • Hamstring Injuries and Tendinopathies
  • Stress Fractures

There are of course, several more I could add to that list including nerve entrapments, back pain, foot issues and plantar fasciitis, ‘piriformis syndrome’…the list is extensive! 

Running Assessments - Canberra Health Network

Running Assessments

Running is a great form of exercise for health, fitness and fun!

However, running injuries are common, with 70% of recreational and competitive runners sustaining a running-related injury in any 12-month period. Fortunately, common running injuries are often the result of modifiable factors. These include training errors, muscle strength imbalances or technique failures.

CCHN’s Exercise Physiology offers running assessment for runners of all levels in our Exercise Lab.

What does it involve?

At your initial running assessment appointment, our Exercise Physiologists will discuss your running goals, your current and past training and any relevant injury history. During this session a detailed biomechanics assessment will be taken, including video analysis, looking at muscle control, flexibility and running technique.

Your Exercise Physiologist will discuss with you the results and give you tailored advice, technique modification, and a home exercise program addressing any strength or flexibility concerns identified. Follow-up appointments will assess the effectiveness of the intervention and provide further exercise progression or running modifications if required.

Who is it for?

Individuals who love to run and are running with niggles or pain

Individuals who are looking to increase performance and running economy

Individuals who are just getting into running and want a safe, injury-free transition into the sport

Individuals who play sports that involve running

Individuals that love data and the human body and want to know exactly what they need to do to improve or why they are still in pain

What if I am not injured?

We assess our injured and uninjured runners the same way. The difference is that in the uninjured runner we are looking for areas of improvement that can lead to a better performance or increase running economy.

How long does it take to change someones running?

In some cases, changes can be made and felt immediately and implemented after your first session. Other changes, such as the results of specific strengthening can take a little longer and are implemented over a 6-12 week timeframe.

Health rebates are available under exercise physiology cover.

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