First of all, if you think that you have picked up an injury or have an ongoing niggle, it is definitely best to go and see your doctor or physiotherapist so they can guide you through best management and rehabilitation for you. If running is new to you and you’re not sure where to start or how to avoid injury, an MSK screen / running technique analysis can help improve efficiency of movement to prevent injury and improve performance.
“Runner’s knee” Patellofemoral pain syndrome
Try and stick to flat or gentle uphill gradients
Use softer running surfaces when possible
Stretch out your calf muscles (gastrocnemius and soleus)
Ensure you have correct footwear, explore getting some insoles
Lay off the hill climbing until you’ve recovered
Wear shoes/insoles with extra cushion and support
Stretch out your calf muscles (gastrocs and soleus)
Roll out sole of foot with a rolling pin/iced water bottle
Shin splints (medial tibial stress syndrome)
Ice and elevate to reduce swelling
Prevention is trickier but good shock-absorbing insoles that support the arch have been found to help
Run on softer ground
This injury is NOT your friend as a long distance runner!
No downhill running
Foam roll your ITB, use a trigger point ball on TFL muscle and strengthening glute medius.
If this happens, taking time off is a must, usually involving crutches and physio.
Integrate cross-training/cycling/swimming into your training to avoid overuse
Wear proper supportive shoes and improve your diet to keep your bones healthy
Hamstring and calf injuries are common in runners
From overuse, inflexibility, no warm up etc.
Warm up and cool down
Dynamic stretches pre-workout.
*This article is not meant as a substitute for medical assessment or treatment. Seek professional medical assistance if you are injured.