Do you dream of being that runner where every step of every mile is 100% pain free? No aches, no twinges or niggles, no lingering soreness from yesterday’s session. Well, you are not alone; research shows that as many as 79% of runners get injured at least once during the year. Stop. Think about that number for a moment; nearly 8 out of every 10 runners you see will be injured sometime that year.

According to a survey published by and their running specific data, during lockdown, runners who normally only participate once or twice a week increased their participation by 117% on average. Those previously running up to 3 times a week, reported an increase of 55% on average.

However, you don’t need to be a runner to have issues and injuries to your hips, legs, knees or feet. Body tissues such as muscles and tendons are continuously stressed and repaired on a daily basis, as a result of both ‘normal’ functional activities and sport

What are The Most Common Issues or Injuries to be Aware of?

An overuse injury often occurs when a specific tissue fails to repair in the time available, begins to breakdown initially at microscopic level and then over time develops into a true injury. So, the first time you feel a soreness, a stiffness or a pain is not necessarily when it all began.

If you are a runner, the most common injury is ‘runners knee’ or patellofemoral pain syndrome and accounts for over 40% of running injuries. This is followed closely by plantar fasciitis, achilles tendinopathy and then ITB (iliotibial band syndrome), shin splints and hamstring strain. These injuries generally need complete rest or at least a reduction in training volume and intensity. Followed by physical therapy to promote tissue healing and mobility

Overuse injuries are not specific to runners

Although these are overuse injuries and not specific to runners, there is frequently an underlying muscle weakness and/or flexibility issue that needs to be addressed with specific rehabilitation exercises.

Follow this link HERE to find more specific information about each of the most common injuries with specific rehabilitation leaflets for you to use

  • Medial tibial stress syndrome (shin splints)
  • Patellofemoral pain (runner’s knee)
  • Achilles tendinopathy
  • Plantar fasciitis
  • Hamstring strains
  • Iliotibial band syndrome
While guidance can be given, it is general in its nature, whereas individual complaints may need individual attention.

If you do pick up an injury or have an issue (including ‘tightness’ ‘irritation’ or ‘niggle’) that you’re worried about then we can help, the sooner it’s treated the better.

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As always, the information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case.