Daniel White-Alikakos is the Director and Lead Physiotherapist at Leap Healthcare in Mount Waverley, where he helps clients recover from injury, improve movement, and return to the activities they love. Holding a Doctor of Physiotherapy and a Bachelor of Exercise and Sport Science, Daniel specialises in sports injury rehabilitation, running assessments, and strength-based recovery programs. With over a decade of clinical experience and a background as an elite-level sprinter, he delivers evidence-based care tailored to athletes and active individuals of all levels.

Running is one of the most popular forms of exercise in Melbourne. It’s free, accessible, and great for both physical and mental health. But it also carries a high risk of injury, something the physiotherapists at Leap Healthcare in Mount Waverley see every week.

Recent research continues to reinforce one key message: running injuries are rarely caused by a single event. Instead, they develop over time due to training errors, strength imbalances, and sudden spikes in load. With the right approach, many of these issues can be prevented.

Why running injuries happen

The most common injuries we see in runners include:

Knee pain (patellofemoral pain)
Shin splints (medial tibial stress syndrome)
Achilles tendinopathy
ITB and hip pain

Each of these issues is typically linked to poor load management and muscle weakness. When training volume increases too quickly, or runners lack strength in the hips and calves, the body struggles to adapt to the demand.

Studies from Australian and international physiotherapy researchers have shown that strength training and progressive load management are two of the most effective ways to prevent running injuries.

What the latest evidence says

Recent research from sports medicine and physiotherapy journals supports three main injury prevention strategies:

1. Gradual load progression

Increasing running distance or intensity by no more than 10 per cent per week helps the body adapt safely. This principle, widely used in physiotherapy for runners in Melbourne, reduces tissue overload and fatigue-related injuries.

2. Targeted strength training

Incorporating exercises for the glutes, hamstrings, and calves improves stability and running efficiency. This not only helps with performance but also supports recovery between sessions.

3. Cross-training and rest

Alternating running with cycling, swimming, or Pilates builds endurance while reducing repetitive stress. Regular rest days are just as important as training days for tissue repair.

Physiotherapist-approved exercises for runners

At Leap Healthcare’s Mount Waverley clinic, our physiotherapists commonly prescribe these exercises to help runners stay injury-free:

Single-leg glute bridge: Builds hip stability and control for each stride.
Calf raises (bent and straight knee): Strengthens both layers of the calf, reducing Achilles strain.
Side-lying leg lifts: Targets gluteus medius to control knee alignment.
Step-ups: Improves power and control for hills and sprints.
Plank with leg lifts: Reinforces core stability to reduce pelvic drop during running.

Each exercise can be progressed gradually based on the runner’s strength, technique, and weekly load.

When to see a physio

It’s common for runners to wait until pain becomes severe before seeking help, but early intervention is key.
If you notice recurring soreness, tightness, or stiffness that doesn’t improve within a few runs, a physiotherapist in Mount Waverley can assess your running technique, strength, and training load to pinpoint the cause.

A proper assessment can include:

Running gait analysis
Strength testing
Flexibility and mobility screening
Personalised load management plan

The role of physiotherapy in prevention

Working with a physiotherapist is not just about treating injuries. It’s about building a long-term strategy for running health.
At Leap Healthcare, our team combines evidence-based physiotherapy, strength programming, and movement retraining to help runners perform better and recover faster.

Patients often come in expecting pain relief - but they leave with a deeper understanding of how their body moves and how to train smarter.

Key takeaways

Most running injuries are preventable with the right balance of strength, load management, and rest.
Early physiotherapy input can identify issues before they become chronic.
Runners in Mount Waverley benefit from a local clinic that understands their needs, environment, and running goals.
Leap Healthcare’s physiotherapists provide personalised guidance for all experience levels, from weekend runners to marathon competitors.