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This is why the most powerful tool in both treatment and prevention is managing load: how far, how fast and how often you run, and how quickly you increase it. Structural problems are the exception, not the rule.

Runner’s knee — pain around the kneecap from cumulative load. Iliotibial band syndrome — sharp pain on the outer knee. Shin splints — pain along the shin from bone and muscle overload. Achilles tendinopathy — pain and stiffness in the heel cord. Plantar fasciitis & stress reactions — in the foot from repetitive impact.

Increasing mileage or pace too quickly. Sudden changes in terrain, such as adding hills. Weakness in the hips, calves and feet. Worn footwear and inadequate recovery.

Treatment rarely involves surgery; it centres on settling the irritated tissue and rebuilding capacity intelligently. Load management: Relative rest, then a gradual, structured return — avoiding the boom-and-bust pattern that causes most injuries. Strength & mechanics: Hip, calf and foot strengthening builds the capacity to absorb running load. Footwear & gait: Appropriate footwear and small technique adjustments reduce repetitive strain.

Most running injuries settle within a few weeks to a couple of months with the right load management and strengthening. The lasting fix is a graded return and a habit of building mileage progressively — letting capacity catch up with ambition.