Why Your Running Niggles Keep Coming Back (And What To Do About It)

If you’re a runner, you’ve probably experienced it: that annoying ache in your knee, shin, or hip that settles down with a few days off… only to flare up again the moment you build momentum. These recurring “niggles” aren’t random. In most cases, they’re a sign that the underlying load on your body exceeds your current capacity. Running is repetitive by nature — thousands of steps placing stress through the same tissues. If strength, tendon capacity, joint control, or recovery haven’t kept pace with your training volume or intensity, symptoms are likely to return.
Often, runners focus on the site of pain rather than the system as a whole. A sore knee doesn’t always mean a “knee problem.” It may reflect reduced calf strength, limited ankle mobility, poor hip control, or sudden training spikes. Quick fixes like rest, massage, or new shoes can temporarily calm symptoms, but without addressing the root cause, the cycle continues. The key is identifying why the tissue is being overloaded — not just where it hurts.
To break the cycle, it helps to understand the concept of load and capacity.

Load: includes your weekly kilometres, pace, terrain, footwear changes, and even life stress.
Capacity: reflects how well your muscles, tendons, bones, and nervous system can tolerate that load.

When load increases faster than capacity adapts, tissues become irritated. Gradual progression is essential — small, consistent increases in volume or intensity allow tissues time to strengthen and remodel. Sudden spikes, even if you feel “fit,” are a common trigger for flare-ups.
Addressing recurring niggles usually involves three key steps:

(1) temporarily modifying load to settle symptoms
(2) progressively strengthening the specific tissues under strain (often calves, quads, glutes, and hamstrings)
(3) rebuilding running volume in a structured way.

Strength training isn’t just cross-training for runners — it improves tissue tolerance and running economy. When training load and physical capacity rise together, the likelihood of those persistent niggles returning drops significantly.

​If you are interested in improving your running performance, book in with Josh for a running assessment.  

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​Josh Frkic
Exercise Physiologist and Run Coach

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