Running Injuries in Perth: Shin Splints, Plantar Fasciitis & More

Running is one of Perth’s most popular ways to stay fit – whether you’re training along the coast, jogging around Lake Joondalup or preparing for the next City to Surf. But with the benefits of running comes the risk of common overuse injuries.

At Joondalup Sports Medicine, our sports doctors regularly treat runners dealing with pain and discomfort. Here’s a guide to the most common running injuries we see in Perth, their causes, and how to prevent and treat them.

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1. Shin Splints (Medial Tibial Stress Syndrome)

What it feels like:
A dull or sharp pain along the inner side of your shin, often worse at the start of a run and easing as you warm up.

Common causes:

• Rapid increase in training volume or intensity
• Running on hard or uneven Perth surfaces (think concrete footpaths)
• Worn-out or unsupportive running shoes

Prevention & treatment:

• Gradually increase training loads
• Invest in supportive, well-fitted running shoes
• Add cross-training such as swimming or cycling
• Sports Doctor assessment and structured rehabilitation with a physiotherapist

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2. Plantar Fasciitis

What it feels like:
A sharp, stabbing heel pain – often worst when you first step out of bed or after sitting for a while.

Common causes:

• Tight calf muscles
• Flat feet or high arches
• Overtraining or lack of rest

Prevention & treatment:

• Stretching and strengthening exercises for calves and feet
• Supportive footwear or custom orthotics
• Shockwave therapy or other treatment options available at Joondalup Sports Medicine

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3. ITB Syndrome (Iliotibial Band Syndrome)

What it feels like:
Pain on the outer side of the knee, often starting after a certain distance into a run.

Common causes:

• Weak hip and glute muscles
• Poor running mechanics
• Repeated overuse without enough recovery

Prevention & treatment:

• Strengthening hip and glute muscles with targeted exercises
• Foam rolling and stretching
• Referral to a Physiotherapist to assist with suitable treatment & management

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4. Stress Fractures

What it feels like:
Localised pain that worsens with impact and eases with rest.

Common causes:

• Sudden spikes in training volume
• Insufficient nutrition (especially calcium and vitamin D)
• Running long distances on hard Perth surfaces without recovery

Prevention & treatment:

• Avoid dramatic training increases (follow the 10% rule)
• Maintain good nutrition and hydration
• Sports doctor assessment and imaging at Joondalup Sports Medicine if suspected
• Rest and guided rehabilitation before returning to running

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When Should You See a Sports Doctor?

Not all pain is “just part of running”. If you’re experiencing persistent shin, heel, or knee pain, or if your running injury is stopping you from training or enjoying daily activities, it’s time to seek professional help.

At Joondalup Sports Medicine, our team of Perth sports doctors provide expert diagnosis and treatment to help you recover faster and prevent re-injury.

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Takeaway for Perth Runners

Running injuries such as shin splints, plantar fasciitis and ITB syndrome are common, but with the right training, footwear and treatment, they’re preventable. Early assessment is the best way to avoid long-term damage and get back to running safely.

👉 If you’re looking for expert running injury treatment in Perth, book an appointment with Joondalup Sports Medicine today. Our Joondalup clinic is here to help you get back on track – pain-free.