Spring in Sydney brings longer days, better weather, and a wave of runners lacing back up after a winter lull — parkrun numbers climb, training groups fill out, and so do physiotherapy clinics. The most common spring running injuries usually aren’t bad luck; they’re the result of doing too much, too soon, after weeks or months of reduced training.
Why Spring Is Peak Season for Running Injuries
After a period of reduced activity, tendons, bone, and muscle gradually lose some of their tolerance for load. When training volume or intensity jumps quickly — more kilometres, faster pace, hillier routes — tissue can’t always adapt fast enough, and overuse injuries follow. This “too much, too soon” pattern is one of the most consistent findings in running injury research, and it’s almost entirely preventable with a sensible return-to-running plan.
The Most Common Comeback Running Injuries
Shin splints (medial tibial stress syndrome): a dull, aching pain along the inner shin, typically from a rapid increase in mileage or running on harder surfaces than the body is used to.
Achilles tendinopathy: stiffness and soreness in the Achilles, often worse first thing in the morning or at the start of a run, common after a period of reduced activity.
Runner’s knee (patellofemoral pain): an ache around or behind the kneecap, particularly with hills, stairs, or increased distance.
Plantar fasciitis: sharp heel pain, classically worst with the first few steps in the morning.
Bone stress injuries: the most serious of the group — localised, sharp pain that worsens during activity and doesn’t ease with rest deserves prompt assessment.
The 10% Rule (and Why It’s a Starting Point, Not a Guarantee)
A commonly used guideline is to increase weekly running volume by no more than around 10% from one week to the next. It’s a useful starting point, but it isn’t a hard rule — your previous training history, age, and injury history all affect how much load your body can safely absorb. If you’re returning after more than a few weeks off, it’s worth being even more conservative in the first 2–3 weeks.
How to Return to Running Safely This Spring
- Rebuild gradually: consider run-walk intervals for the first 2–3 weeks rather than jumping straight back into continuous running.
- Prioritise recovery days: aim for at least one to two full rest days a week while rebuilding your base.
- Don’t skip strength work: calf raises, and hip and glute strength exercises, help protect against shin, Achilles, and knee overload.
- Watch for warning signs: pain that doesn’t settle within 24 hours, pain that worsens during a run, or any pain with ordinary walking are all signals to get assessed rather than push through.
When to See a Physio
If pain persists beyond a few days of rest, changes the way you’re moving, or is present even with normal walking, it’s worth getting assessed early. Most running injuries respond far better to physiotherapy when caught in the first one to two weeks than after months of running through discomfort.
Frequently Asked Questions
Is it normal to feel sore when starting running again?
Mild general muscle soreness for a day or two is normal. Sharp, localised pain, or pain that doesn’t ease with rest, is not, and is worth having checked.
How much should I increase my running distance each week?
A common guideline is no more than about 10% per week, though this varies by individual — previous training history, age, and injury history all matter. A physio can help build a personalised return-to-running plan if you’re unsure.
Can I keep running through shin pain?
Mild, general soreness along the shin may settle with reduced load, but sharp or localised pain — especially pain that increases during the run — should be assessed, as it can be an early sign of a bone stress injury.
Do I need an X-ray or scan for a running injury?
Not usually as a first step. Most running injuries can be diagnosed clinically. Imaging is generally reserved for cases where a stress fracture or another more serious issue is suspected.
Get Back to Running Pain-Free This Spring — Book in Burwood
Whether you’re planning a spring return to running or already managing a niggle, our physiotherapists can build you a safe, personalised return-to-running plan. Call 02 8322 9022 or book online — same-week appointments available, HICAPS on-site.
Related: Running Injury Prevention: A Physiotherapist’s Guide | Soleus Muscle Injuries in Runners
Reviewed by the Burwood Physio Clinical Team
BPhty (Hons) | AHPRA Registered Physiotherapists | Member, Australian Physiotherapy Association
Our clinical team has over 20 years of combined experience in musculoskeletal physiotherapy, sports rehabilitation, and pain management. All content is reviewed for clinical accuracy and updated in line with current evidence-based practice guidelines. Meet our team →
