London Runners, Cyclists & Weekend Warriors: Avoid These 5 Common Injuries

From early morning jogs along the Thames to weekend cycles through Richmond Park, London is bursting with active people. Whether you’re a seasoned runner, a regular gym-goer, or someone who plays five-a-side on a Sunday, keeping fit is a big part of London life.

But all that activity comes with a risk — and at Wellbeing Centres, we see the same types of injuries cropping up again and again. The good news? Most are preventable with the right knowledge and care.

Here are five of the most common injuries we treat in our London clinics — and how you can avoid them.

1. Runner’s Knee (Patellofemoral Pain Syndrome)

This is one of the top reasons London runners book in with us. It’s that dull ache behind or around the kneecap that worsens with stairs, squats, or long runs.

Why it happens:

  • Weak glutes or quads

  • Poor running form

  • Worn or unsupportive footwear

  • Sudden increase in distance or speed

Prevention tips:

  • Add glute and quad strengthening to your routine

  • Don’t ramp up mileage too quickly

  • Check your trainers — and replace them every 300–500 miles

  • Mix up your terrain to reduce repetitive impact

🏃 Book in at our Battersea or Crouch Hill clinics for a running assessment and rehab plan designed around your goals.

2. Achilles Tendinopathy

If you’ve ever felt stiffness or pain at the back of your ankle — especially first thing in the morning — you may have irritated your Achilles tendon. We see this a lot in runners, jumpers, and new gym-goers.

Why it happens:

  • Overuse or poor recovery

  • Weak calf muscles

  • Sudden increase in intensity

  • Lack of warm-up or cool-down

Prevention tips:

  • Strengthen your calves with slow, controlled heel raises

  • Stretch after exercise (but not aggressively)

  • Ease into high-impact activity

  • Wear supportive shoes

3. Shin Splints (Medial Tibial Stress Syndrome)

Common in newer runners or those returning after a break, shin splints cause pain down the front or inside of the lower leg. It can start off manageable — but left untreated, it can turn into a stress fracture.

Why it happens:

  • Poor biomechanics

  • Overtraining

  • Inadequate rest days

  • Tight calf muscles

Prevention tips:

  • Don’t ignore early signs of shin pain

  • Cross-train with low-impact activities (e.g. swimming, cycling)

  • Focus on mobility and strength in the ankles and hips

  • Book a gait assessment if symptoms persist

4. IT Band Syndrome

That sharp, burning pain on the outside of your knee after a run? That could be your iliotibial (IT) band — a thick band of tissue that runs from your hip to your knee.

Why it happens:

  • Weak hips or glutes

  • Overstriding while running

  • Poor recovery or flexibility

  • Repetitive downhill running

Prevention tips:

  • Foam roll your IT band gently

  • Strengthen your glute medius (side-lying leg lifts work wonders)

  • Include dynamic warm-ups before your workouts

  • Alternate running routes and avoid too much downhill

🚲 This is a common issue for cyclists too — especially those increasing mileage or intensity without adjusting bike fit.

5. Lower Back Pain

Weekend warriors often go from sitting all week to sprinting, lifting, or HIIT training — and the spine can take a hit. Back pain is one of the most frequent issues we see across all our clinics.

Why it happens:

  • Poor core strength or control

  • Poor lifting form

  • Lack of warm-up

  • Tight hips or hamstrings

Prevention tips:

  • Incorporate core stability work (think planks and bird-dogs)

  • Learn proper technique with weights

  • Include mobility exercises before and after training

  • Avoid “all-or-nothing” weekend training marathons

Let’s Keep You Moving — Safely

At Wellbeing Centres, we’re here to keep London moving — not just when you’re injured, but before. Whether you’re training for the London Marathon, cycling across the city, or picking up sport after a break, our experienced physios can help you stay strong, pain-free, and injury-resistant.

With four friendly clinics in Crouch Hill, Battersea, Kentish Town and Wandsworth, we offer expert assessments, hands-on treatment, and tailored rehab programmes built around your activity level and lifestyle.

Book a Sports Injury Prevention Session Today

🔹 Personalised injury screenings
🔹 Hands-on therapy & targeted rehab
🔹 Advice for running, cycling, lifting & sport
🔹 Early morning & evening appointments available

📍 Find your local Wellbeing Centre and book online today
Let’s keep your body strong — so you can enjoy what you love, pain-free.

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