Returning to Running After Pain or Injury: A Practical Guide

The first run after pain or injury can feel like a test. In practice, a safer return is usually a progression rather than a single pass-or-fail moment. The right starting point depends on the injury, your current symptoms, time away from running and the distances and speeds you want to regain.

This guide provides general information only. It cannot tell you whether a specific injury is ready for running.

Get assessed before running if the problem is unclear

Seek assessment before testing a run if you have severe or worsening pain, marked swelling, a recent sudden pop or loss of function, an inability to walk normally, repeated giving way, focal bone pain, numbness or weakness, or symptoms that disturb sleep and are not settling.

Urgent medical care is appropriate for chest pain, severe shortness of breath, fainting, a hot swollen calf, major trauma, or any rapidly worsening neurological symptoms.

Extra caution is also needed after surgery, a fracture or bone-stress injury, or when a clinician has given you specific loading restrictions. These problems need injury-specific clearance rather than a generic return-to-run plan.

Signs that you may be ready to start a graded return

There is no universal checklist for every injury, but useful starting indicators often include:

• day-to-day symptoms are stable rather than progressively worsening;

• walking and stairs are comfortable enough for normal function;

• joint movement is adequate for your running stride;

• strength and control have recovered sufficiently for the injured area; and

• you can complete relevant loading tasks without a significant flare during the task or over the following day.

Time since injury matters, but it should not be the only criterion. Research on return-to-running decisions supports considering symptoms, function, strength and response to load together.

Start with a walk-run format

For many runners, short run intervals separated by walking are more manageable than trying to resume a continuous run immediately. Choose an easy pace, a flat and familiar surface, and a duration that feels deliberately conservative.

After each session, consider both the response during the run and the response later that day and the next morning. If symptoms remain acceptable and settle back to baseline, the next session may repeat the same dose or progress slightly.

Change one main variable at a time

Running load is affected by more than kilometres. Duration, speed, hills, surface, frequency and fatigue all change the demand. Early in a return, it is usually easier to interpret your response if you increase one main variable at a time.

A common sequence is to build comfortable running time or distance before adding faster work, hills and back-to-back running days. The exact progression should be individualised; a fixed percentage rule is not a guarantee against injury.

Use symptoms as feedback, not as a dare

Some rehabilitation plans allow a small, stable level of discomfort, while other injuries require pain-free loading. There is no single pain number that is safe for every diagnosis.

Stop or reduce the session if pain becomes sharp or progressively worse, your stride changes, swelling develops, or symptoms remain clearly elevated the next day. Repeated flares are a reason to reassess the starting dose or seek professional advice—not proof that you need to push harder.

Keep rebuilding capacity away from the run

Running is only one part of returning to running. Continue the strength, mobility or balance work relevant to your injury. Recovery between sessions, sleep, nutrition and a realistic weekly schedule also affect how much training you can tolerate.

At My Therapist Group in Frankston, Ash Samarakoon provides one-to-one sports and endurance physiotherapy, including assessment and graded return-to-running planning.

Learn more about running physiotherapy

Book a physiotherapy appointment

Sources and further reading

George et al. — Criteria and Guidelines for Returning to Running Following a Tibial Bone Stress Injury

Healthdirect Australia — Running tips for beginners

Jaw/TMJ Pain: Physiotherapy or a Dental Assessment?

Jaw pain can come from the temporomandibular joints (TMJs), the chewing muscles, the teeth and gums, or a combination of factors. Because these problems can feel similar, the best first appointment depends on the symptoms around your pain.

This guide can help you choose a sensible starting point. It does not diagnose jaw or dental conditions.

When should you see a dentist first?

A dental assessment is the safer first step when you have:

• pain that feels localised to one tooth;

• sensitivity to hot, cold or sweet foods;

• visible tooth damage, a loose tooth or pain when biting;

• gum or facial swelling;

• a bad taste, discharge or signs of infection;

• recent dental treatment followed by persistent pain;

• concern about tooth wear, clenching or grinding; or

• a noticeable change in your bite.

A dentist can examine the teeth, gums, bite and supporting structures and decide whether dental treatment, monitoring or referral is needed.

Seek urgent dental or medical help for rapidly increasing facial swelling, fever with dental or facial pain, difficulty swallowing or breathing, significant facial trauma, or a jaw that is locked and cannot open or close normally.

When may physiotherapy be appropriate?

Physiotherapy may be useful when the main problem appears related to jaw movement, muscle or joint function, particularly if you have:

• pain or fatigue with chewing, yawning or prolonged talking;

• restricted or uneven jaw opening;

• painful clicking, catching or intermittent locking;

• tenderness in the jaw, temple or chewing muscles;

• jaw symptoms occurring with neck pain or headache; or

• ongoing symptoms after a dentist or doctor has ruled out a dental or medical cause.

Painless clicking alone is common and may not need treatment. Pain, locking, reduced function or symptoms that persist are stronger reasons to seek an assessment.

What does a physiotherapy assessment involve?

A physiotherapy assessment can include your symptom history, jaw opening and movement, the muscles used for chewing, neck movement, posture and the everyday habits or loads that aggravate symptoms. If the findings suggest a tooth, gum, ear or other medical problem, you should be referred to the appropriate clinician.

Management is usually conservative and matched to the assessment. It may include education, temporary changes to aggravating chewing habits, specific jaw or neck exercises, and strategies for gradually restoring comfortable movement. The goal is to improve function without promising that every click or sound must disappear.

Physiotherapy and dental care can work together

This is not always an either-or decision. A dentist may manage tooth health, bite protection or suspected grinding while a physiotherapist addresses movement, muscle capacity and associated neck symptoms. For persistent or complex facial pain, your dentist, GP, physiotherapist and an orofacial pain specialist may all have a role.

The US National Institute of Dental and Craniofacial Research recommends starting with simple, reversible care and being cautious about treatments that permanently change the teeth, bite or jaw joints unless the benefits, risks and alternatives have been carefully considered.

At My Therapist Group in Frankston, Ash Samarakoon provides one-to-one physiotherapy assessment for jaw, neck and related musculoskeletal symptoms.

Learn more about jaw-pain physiotherapy

Book a physiotherapy appointment

Sources and further reading

National Institute of Dental and Craniofacial Research — Temporomandibular Disorders

Australian Journal of General Practice — Temporomandibular dysfunction

When Should You See a Physiotherapist for Back Pain?

Back pain is common, and many new episodes improve with time, sensible movement and a gradual return to normal activity. But it is not always obvious when to keep self-managing, when to book a physiotherapy assessment and when to seek urgent medical care.

This guide gives you a practical starting point. It cannot diagnose the cause of your pain or replace an individual assessment.

Seek urgent medical help first if you have red-flag symptoms

Call 000 or seek urgent medical care if back pain is accompanied by loss of bladder or bowel control, loss of feeling around the genitals or saddle area, or sudden loss of movement or marked weakness in a limb.

Prompt medical assessment is also important when back pain follows major trauma or occurs with fever, a recent significant infection, a history of cancer, unexplained weight loss, rapidly worsening weakness or severe unremitting night pain. These features do not automatically mean something serious is present, but they should not be assessed only as a routine physiotherapy problem.

When a physiotherapy assessment may be useful

A physiotherapist can be a useful first contact when there are no urgent warning signs and:

• pain is limiting sleep, work, walking, lifting, sport or normal daily activities;

• symptoms are not settling as expected or are getting harder to manage;

• the same problem keeps returning;

• pain travels into the buttock or leg, or you notice tingling that needs assessment;

• you are unsure which movements are safe; or

• you want a graded plan for returning to work, training or running.

You do not need to wait until pain is severe. An early assessment can help clarify what is likely to be safe, identify factors that may be slowing recovery and give you a plan that matches your current capacity.

What does a back-pain physiotherapy assessment involve?

A good assessment starts with your story: when the pain began, how it behaves, what makes it better or worse, your health history and what you need to get back to doing. Depending on your symptoms, the physical assessment may include movement, strength, sensation, reflexes, balance and functional tasks.

The aim is not simply to find one sore structure. It is to screen for features that need medical referral, explain the findings in plain language and build a plan around your goals. Management may include advice about activity, individually selected exercise, pacing and strategies for gradually restoring confidence and capacity.

Do you need a scan before seeing a physiotherapist?

Usually, no. Australia's Low Back Pain Clinical Care Standard recommends selective rather than routine imaging for a new episode of low back pain. Scans are useful when the assessment suggests a specific serious cause or when the result is likely to change management, but routine imaging can identify common age-related findings that are not necessarily the cause of pain.

A physiotherapist or GP can advise if imaging or another referral is appropriate after assessing your symptoms.

What can you do while waiting for an appointment?

If you have no red flags, try to remain gently active rather than staying in bed. Short walks, changing position regularly and temporarily modifying the most aggravating tasks are often more useful than complete rest. Avoid repeatedly testing a movement that sharply worsens symptoms, and seek review if you are deteriorating.

At My Therapist Group in Frankston, Ash Samarakoon provides one-to-one physiotherapy assessment and care. Private patients do not need a GP referral.

Learn more about back-pain physiotherapy

Book a physiotherapy appointment

Sources and further reading

Australian Commission on Safety and Quality in Health Care — Low Back Pain Clinical Care Standard

Healthdirect Australia — Low back pain

Dry Needling in Physiotherapy: What to Expect

Dry needling can be one part of a physiotherapy plan for suitable muscle-related pain or sensitivity. It is not automatically appropriate for every person or every problem, and it does not replace a full assessment, clear advice or active rehabilitation.

What dry needling is

Dry needling uses a fine, sterile, single-use needle inserted through the skin into selected muscle tissue. Nothing is injected. The aim and technique depend on the findings from your physiotherapy assessment.

Dry needling is not acupuncture. Both techniques use fine needles, but dry needling is used within a physiotherapy assessment and treatment plan rather than a Traditional Chinese Medicine framework.

Why assessment comes first

Most people do not need a technique chosen before their appointment. They need help understanding what is limiting movement, work, sleep, sport or daily activity. Assessment helps Ash decide whether dry needling is relevant and safe, or whether another approach makes more sense.

• Your symptoms, health history, medications and previous reactions to needles.

• Relevant movement, strength, sensitivity and load tolerance.

• Your goals and the activities you want to return to.

• Potential benefits, risks, alternatives and your preferences.

Dry needling is not automatically appropriate because a muscle feels tight. Ash will explain the reasoning and you can decide whether you want it.

What the technique can feel like

People describe different sensations during and after dry needling. You may notice:

• A brief prick as the needle enters the skin.

• A short ache, heaviness or muscle twitch.

• Temporary soreness afterwards, similar to post-exercise soreness.

Minor bleeding or bruising can occur. Rare but serious complications can include infection or injury to nearby structures, and the risk varies with the treatment area. These risks should be discussed before you consent.

Consent, risks and alternatives

Tell Ash about anything that may affect the decision to use dry needling, including:

• Pregnancy, blood-thinning medication, a bleeding condition or a tendency to faint.

• Feeling unwell, a skin infection, wound or irritation near the proposed treatment area.

• Any previous problem with needling or any concern you want explained.

You can decline dry needling or ask for it to stop at any time. Physiotherapy can continue with another suitable approach.

Why dry needling is not the whole plan

Dry needling is not a standalone cure and no outcome is guaranteed. When it is used, it may be combined with other parts of physiotherapy, such as:

• Clear explanation and practical self-management advice.

• Temporary changes to aggravating activity or training load.

• Mobility, strength or graded exercise.

• Movement practice relevant to work, daily life or sport.

• Hands-on physiotherapy where appropriate.

The right combination depends on your assessment and goals. Responses vary, so Ash will review how you are progressing rather than promise a fixed result.

Dry needling in Frankston

Ash Samarakoon, Master of Physiotherapy, provides one-to-one physiotherapy at My Therapist Group in Frankston. Dry needling may be considered for suitable muscle-related symptoms affecting areas such as the neck, lower back, jaw or TMJ, shoulder, hip, calf or other sports-related problems.

Learn about the service

For assessment steps, risks, common questions, fees and booking options, see the dedicated Dry Needling Physio Frankston service page in the Services menu.

Assessment comes first. Initial and follow-up physiotherapy consultations are $105, and private patients do not need a GP referral.

Book online or call Ash on 0401 825 644. My Therapist Group does not accept TAC, WorkCover or NDIS clients.