The Runna Podcast The 3 Most Common Running Injuries: How to Prevent & Treat Them with Physio Adrian D’Costa
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Nov 21, 2025 Adrian D'Costa, Head Physiotherapist and running coach, shares his expertise on preventing common running injuries like runner's knee, shin splints, and IT band syndrome. He discusses the importance of load management and how terrain can affect knee stress. Adrian highlights effective strength training techniques, particularly for the quadriceps, and stresses the significance of hip stability over stretching for IT band pain. He also dives into recovery strategies, emphasizing sleep, nutrition, and tailored cross-training to keep runners injury-free.
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What Runner's Knee Really Is
- Runner's knee (patellofemoral pain) is pain around or behind the kneecap caused by how the patella articulates with the femur.
- Anatomy, quadriceps, hip strength and patella shape all influence risk and symptoms.
Manage Load, Not Just Miles
- Manage training load deliberately: track both volume and intensity rather than relying on a single rule like 10% increases.
- Adjust builds to how your own body responds and use consistent monitoring to avoid flare-ups.
Downhill Is Harder On Knees Than Distance
- Intensity and downhill running load the quadriceps and knee far more than equivalent increases in distance.
- Uphill shifts work to the hip, downhill increases eccentric quad demand and knee stress.