Shin Splints? Sore Knees and Hips? Don’t Ignore These Signs Before the Gold Coast Marathon

By Felix Adamson-Walter, Osteopath & Injury Rehab Coach

You’ve been building the kilometres, sticking to your plan (mostly), and the Gold Coast Marathon is now just 6 weeks away.

But here’s the problem: your knees are starting to feel a bit sore after runs. Your hips are tightening up. Maybe your shins have that familiar dull ache. You’re thinking, “It’s probably fine. Just part of marathon training, right?”

Not necessarily- and here’s why now is not the time to ignore those signs. You still have time to make the difference needed to get over that finish line!

Small Issues may Turn Into Race-Stopping Injuries

A little soreness might not seem like much, but in the final weeks of training, your body is under more load and stress than usual. That tight hip or grumbly shin might be your body warning you something’s off.

Common late-stage marathon injuries I see in the clinic include:

• Shin splints (medial tibial stress syndrome)

• Patellofemoral pain (front of the knee)

• Hip flexor or glute tightness

• Achilles irritation

These often start as low-level niggles and may end up derailing a race if left unaddressed.

Don’t Just Rest It. Understand It.

Yes, rest can help, but it’s not always the answer. If something’s sore or not moving well, it’s usually because of a load issue (too much too soon), mobility restriction, or a weakness somewhere in the chain.

A quick assessment can help pinpoint the cause and give you a plan, so you’re not just guessing and hoping it settles before race day.

You’ve Already Done the Hard Work, Now Protect It

This close to race day, the goal isn’t to gain more fitness, it’s to maintain what you’ve built and get to the start line healthy.

So if something’s feeling off, sort it out early. You don’t need to push through pain to “stay tough”- you just need to train smart.

If you’re dealing with a niggle, or something doesn’t feel quite right, don’t leave it until it’s too late.

Book in for an appointment and we’ll help keep you on track until race day.

Book an Appointment with Felix

References:

Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: A systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 48(11), 871–877. https://doi.org/10.1136/bjsports-2013-092538Wikipedia

Bertelsen, M. L., Hulme, A., Petersen, J., Brund, R. K., Sørensen, H., Finch, C. F., & Parner, E. T. (2017). A framework for the etiology of running-related injuries. Scandinavian Journal of Medicine & Science in Sports, 27(11), 1170–1180. https://doi.org/10.1111/sms.12883

Van der Worp, M. P., ten Haaf, D. S. M., van Cingel, R., de Wijer, A., Nijhuis-van der Sanden, M. W. G., & Staal, J. B. (2015). Injuries in runners; a systematic review on risk factors and sex differences. PLOS ONE, 10(2), e0114937. https://doi.org/10.1371/journal.pone.0114937

Jenkins, D. W., & Cuthill, F. (2016). Strength training for runners: Preventing injury and enhancing performance. International Journal of Sports Physical Therapy, 11(5), 765–773.

Bishop, D., Jones, E., & Woods, D. R. (2018). Recovery from training: A brief review. Journal of Strength and Conditioning Research, 32(12), 3565–3571. https://doi.org/10.1519/JSC.0000000000002345