Top 5 Physiotherapy Exercises to Prevent Running Injuries

Running is one of the simplest and most effective ways to stay active, boost your mood, and improve overall fitness. However, repetitive stress and poor muscle stability can make runners prone to common injuries like shin splints, runner’s knee, and Achilles tendinitis. Whether you’re a beginner hitting the pavement for the first time or a seasoned athlete training for a marathon, injury prevention should be a priority.

The good news? With the right physiotherapy exercises, you can strengthen key muscle groups, improve stability, and reduce strain on your joints. These targeted movements will not only keep injuries at bay but also enhance your running performance, helping you run longer, stronger, and pain-free. Here are 5 expert-approved exercises to help you stay in top form.

1. Single-Leg Squats

Why it works: Build strength in your glutes and improve balance to stay steady on every stride.

  1. Stand tall on one leg, keeping your core engaged.
  2. Slowly lower into a squat, ensuring your knee stays aligned over your foot.
  3. Push back up with control.
  4. Repeat 10 times per leg.

Hold onto a chair for support if you’re starting out.

2. Calf Raises

Why it works: Strong calves reduce strain on your Achilles tendon and boost your push-off power.

  1. Stand with your feet hip-width apart.
  2. Lift your heels as high as you can, rising onto your toes.
  3. Slowly lower back down.
  4. Repeat 15 times.

Challenge yourself: Do this on one foot for added strength.

3. Glute Bridges

Why it works: Activates your glutes and hamstrings—your powerhouse for stability and running efficiency.

  1. Lie on your back, knees bent, and feet flat.
  2. Press through your heels to lift your hips, forming a straight line from shoulders to knees.
  3. Hold for 3 seconds, then lower.
  4. Repeat 12 times.

Feel it working? That’s your glutes firing up!

4. Plank with Leg Lifts

Why it works: A strong core keeps your posture in check and reduces stress on your hips and knees.

  1. Get into a forearm plank position.
  2. Lift one leg straight behind you, hold for a second, then switch legs.
  3. Repeat 10 lifts per leg.

Focus on keeping your hips level to maximise the benefits.

5. Standing Hip Abduction

Why it works: Strengthens hip stabilisers, which are key for smooth, pain-free running.

  1. Stand tall and lift one leg straight out to the side.
  2. Avoid leaning or tilting your torso.
  3. Lower the leg with control.
  4. Repeat 12 times per leg.

Add resistance: Use a band around your ankles for an extra challenge.

Running is about more than just speed—it’s about strength and stability, too. Adding these exercises to your weekly routine can help you stay strong, confident, and injury-free. If you need guidance, don’t hesitate to consult a physiotherapist.