Running is one of the most accessible and rewarding forms of exercise, but it’s not without its challenges—especially when it comes to injuries. In this episode of the Back to Your Best Rehab Podcast, we sat down with renowned sports chiropractor Luke Nelson to dive deep into running injuries, particularly Achilles tendinopathy, and how runners in Ipswich can prevent, manage, and recover from common setbacks.
Whether you’re a recreational runner, weekend warrior, or aiming for performance goals, this blog is packed with practical takeaways to help you stay healthy and pain-free.
The Reality of Running Injuries
Running places a high demand on the body. Every step sends force through the legs equivalent to 2–3x your body weight. It’s no surprise then that up to 50% of runners will experience an injury at some point.
Beginner runners are more likely to deal with knee pain, while experienced runners often face tendon-related issues, like Achilles tendinopathy, or bone stress injuries. According to Luke, understanding your injury pattern—and its underlying cause—is crucial to building a sustainable running plan.
Key Lessons from Luke Nelson
1. Strength Training Is Non-Negotiable
Luke strongly advocates for runners to include heavy, low-rep strength training. This not only improves performance but significantly reduces the risk of injury. Exercises like calf raises, squats, and plyometrics can boost running economy and tendon capacity.
2. Mindset and Mental Health Matter
Running isn’t just about physical health. For many, it’s a cornerstone of mental well-being and identity. That’s why injuries often hit hard—both physically and emotionally. Luke reminds us that community support, coaching, and reframing the injury experience are essential parts of recovery.
3. Listen to Your Body
Pain doesn’t always mean damage. Luke encourages runners to stop obsessing over timelines and instead focus on functional criteria—what your body can do today, and how it responds over time.
Running Myths Debunked
One of the most persistent myths Luke addressed?
“Running is bad for your knees.”
Research actually shows the opposite: recreational runners have better joint health than sedentary individuals. With proper training, strength work, and technique, running is not only safe—it’s beneficial.
Rehab Is More Than Just Rest
“There’s no one-size-fits-all recovery plan,” Luke says. Successful rehabilitation is based on progressive loading, strength work, and staying mentally engaged. Instead of simply stopping running, he suggests modifying training load, adjusting intensity, and exploring cross-training options.
Final Thoughts
If you’re part of the Ipswich running community and have struggled with Achilles pain, knee issues, or just want to run smarter, now is the time to take action. With expert guidance, tailored programming, and the right mindset, you can overcome injury and keep running long-term.
Ready to return to running with confidence?
Check out our Back 2 Your Best Rehab Program, built for Ipswich locals who want structured support to recover, rebuild, and perform at their best.
👉 Click here to learn more
