Why Running Injuries Increase in January

Running places significant force through your body:

• Walking: ~1.25x bodyweight on heel strike

• Toe-off: up to 2.5x bodyweight

• Running multiplies that load repeatedly

Now imagine performing thousands of repetitions under that force.

If your tendons, ligaments, and muscles haven’t been progressively prepared, overload happens.

That’s when common running injuries appear:

• Shin splints

• Achilles tendon pain

• Runner’s knee (patellofemoral pain)

• Hamstring strains

• Lower back pain from running

Most cases we see in sports therapy clinics in Belfast aren’t caused by “bad running”. They’re caused by sudden spikes in load without strength preparation.

It’s not weakness.
It’s capacity versus demand.

How to Prevent Running Injuries in Northern Ireland

If you’re starting running this year, here’s how to avoid needing running injury treatment in Belfast later.

1. Follow a Progressive Running Plan

Gradual increases beat aggressive mileage every time.
Aim for roughly a 10% increase per week.

2. Start with Walk–Jog Intervals

Build tendon tolerance before increasing pace or distance.

3. Strength Train for Runners

Strong calves, hips, and core muscles protect against:

• Shin splints

• Achilles pain

• Knee overload

• Recurring hamstring issues

Strength training is not optional for runners — it’s injury insurance.

4. Schedule Recovery

Tendons adapt slower than muscles. Rest days are part of the programme.

5. Address Pain Early

If pain lasts more than 2–3 weeks, worsens, or keeps returning, early assessment shortens recovery time.

Sports Therapy for Running Injuries in Belfast & Northern Ireland

At Active Rehab, we help runners across:

• Belfast

• Lisburn

• Moira

• Portadown

• Craigavon

We focus on root-cause solutions, not temporary fixes.

Our approach includes:

• Biomechanical movement screening

• Strength and load assessment

• Hands-on sports therapy where needed

• Progressive return-to-running plans

• Injury prevention strategies

Whether it’s Achilles tendon rehab, runner’s knee treatment, or ongoing shin pain, the goal is the same:

Build capacity so running strengthens you instead of breaking you.

Prehab Before Rehab

The best injury treatment is prevention.

New Year’s resolutions should build momentum — not frustration.

If you’re starting running in Northern Ireland and want to do it properly, get a plan that prepares your body for the load.

Exercise should build you up, not break you down.

Think prehab before rehab.