Picking up a physical activity, particularly running, is often high up on the list when it comes to setting New Year’s resolutions. Perhaps you’ve been persuaded to try your local parkrun, or taken the leap and signed up to a half-marathon or even a marathon, or you’ve simply been inspired by your runner friends to take it up. Whatever your motivation, running is one of the best ways to progress both your physical fitness and mental wellbeing.
My relationship with running dates back well over 30 years. I’ve had pretty much every injury a runner can have and so who better to give you some tips than a fellow runner who's also a physio.
Common running injuries and signs to watch out for
I’ve learnt over the years that you shouldn't fear injury and that an injury shouldn’t stop you. With support and education, you can overcome them.
Common complaints we see from runners in clinic include:
Patellofemoral Pain Syndrome (PFPS) - Characterised by pain around and under the kneecap (patella). This is the most common running injury we see in runners and is often referred to as ‘runner’s knee’.
Achilles tendinitis - A nagging, dull or sharp pain along the back of the heel where there is a thickened tendon. Limited ankle flexibility may also occur. A common symptom is stiffness, especially when you get up first thing in the morning, or when you move after periods of sitting or lying down.
Stress fractures - This is a small break or crack in the bone, commonly occurring in the shin (tibia), second toe (metatarsal) and around the ankle, but can also occur in the hip. There may be an area of bony tenderness which worsens on any weight bearing activity, especially on running, or a generalised ache that may become more localised over time. If your problems persist, even after a period of rest, it is important to seek medical advice.
Hamstring strain - A pain at the top of the hamstrings near the buttocks or in the middle of the back of the leg while running, particularly if you’re doing speedwork or running uphill.
Shin splints - A nagging pain focused on the front of your leg along the shin bone (tibia). A tell-tale sign is that it appears during and after exercise and when you press on the affected area on the lower leg.
ITB irritation - An aching, burning pain on the outside of the knee that sometimes radiates up the thigh to the hip. Pain will occur early on in every run, usually within the first 10 minutes.
Lateral ankle sprain - There are two types of lateral ankle sprains - mild and severe. Mild sprains cause moderate pain, swelling and some difficulty walking. Severe sprains bring on significant pain, swelling, bruising and joint instability.
Plantar fasciitis - A sharp stab or deep ache in the heel or along the arch of the foot, especially in the morning, after sitting for long periods of time, or during the push-off phase of your gait.
