Physiobench :: Online physio. Self manage your injury with expert physio guidance.
Self manage your injury with expert physio guidance

Running injuries

General Advice

Running is often described as an addiction. It must be to suffer so many self-inflicted aches and pains! Regardless of whether your running injury is repetitive or traumatic, the key to effective recovery is understanding the injury.

The most common traumatic running injuries you're likely to experience are: sprained ankles, strained calves, hamstrings and quads.

Repetitive running injuries include; achilles tendonitis; plantar fasciitis (pain under the foot) anterior knee pain (runners knee) and hip pain.

We have a number of articles and injury advice which may help you to understand and self manage your injury, though it may not specifically tell you what to do as every injury is unique.

You can choose a physio, our recommendation being Jane Hodgson, who is a runner herself, and a Chartered Physiotherapist with the specialist skills to help you treat your injury with a personalised programme.


  • The Most Common Cause for Shin Splints, Explanations and Treatment Advice

    by Jane Hodgson 7 June 2013

    Shin splints are a general term for pain on the inside of the shin. This article considers the most common cause of shin splints, the muscle the tibialis anterior, the causative factors for shin splints and possible treatments.

  • Big Toe Joint Pain

    by Jane Hodgson 18 January 2013

    Hallux Rigidus, or arthritis of the big toe joint is one of the commonest causes of big toe joint pain. Symptoms include pain and stiffness over the big toe. Treatments vary from choosing suitable footwear, using pain relief to having surgery.

  • A Common Cause of Pain Sole of the Foot: Morton's Neuroma

    by Jane Hodgson 16 March 2011

    Pain sole of foot between the 3rd and 4th toes, a sensation of walking on a pebble, foot pain worse on walking, all are symptoms of a common cause of foot pain termed Morton's Neuroma

  • Running Injury: Plantar Fasciitis the Advantages of Night Splints

    by Jane Hodgson 4 March 2011

    Plantar fasciitis is the most common running injury affecting the foot. Research shows that night slints can help reduce the symptoms of plantar fasciits especially iin people who have had heel pain for some months.

  • Running Injury : Plantar Fasciitis, the Advantages of Gel Heel Pads

    by Jane Hodgson 18 February 2011

    Plantar fasciitis is the most common running injury affecting the foot. Research shows that silicone gel pads, especially if their use is combined with a programme of stretching and eccentric exercises, frequently reduces the pain from plantar fasciitis.

  • Ankle Exercises for Weak or Unstable Ankles

    by Jane Hodgson 29 September 2010

    Ankle exercises  increase strength, stability and reduce pain. Up to 30% of ankles which have been sprained will go on have long term problems, ankle exercises can reduce these problems.

  • Achilles Tendon Exercises

    by Jane Hodgson 15 September 2010

    Eccentric Achilles tendon exercises have been constistantly shown by many research studies to provide the most effective treatment for Achilles tendonopathy.

  • Foot Bunion Treatment

    by Jane Hodgson 16 July 2010

    The purpose of foot bunion treatment is to relieve pain. Surgery is an option, but  other methods of treatment such as exercise, adaption of footwear and podiatry should usually be tried first.

  • Knee Pain Info. Pes Anserinus Bursitis a Common Cause of Medial Knee Pain

    by Jane Hodgson 19 May 2010

    Pes anserine bursitis is a common, but frequently under diagnosed, cause of medial knee pain. Causing pain, and sometimes swelling on the area at the top of the shin bone on the inside of the knee, frequent cutting and pivoting movements such as those used when playing basketball, football and rugby can make an individual more likely to develop pes anserine bursitis.

  • Uses and Benefits of an Exercise Disc Balance Cushion

    by Jane Hodgson 5 May 2010

    An exercise disc balance cushion, which is also sometimes known as a stability disc or wobble cushion, is used to improve balance, strengthen core stability and help children who have special educational needs.

  • Sprained Ankle Treatment

    by Jane Hodgson 5 March 2010

    A sprained ankle is one of the most common leg injuries. Getting the correct sprained ankle treatment will help the injury to heal quicker and prevent reoccurrence.

  • Wobble Board Benefits - Ankle Sprain Rehab

    by Jane Hodgson 9 January 2010

    Wobble board benefits include increasing ankle proprioception and ankle strength. Such post ankle sprain rehab decreases the likleyhood of repeated sprain.

  • Foot Pain : Plantar fasciitis

    by Jane Hodgson 5 October 2009

    Plantar fasciitis is the commonest overuse injury causing foot pain in middle aged to older adults. Affecting the sole of the foot it often causes heel pain, but sometimes pain is also felt on the middle or outside of the foot.

  • Runners knee: The Iliotibial Band Friction Syndrome, a cause of outside knee pain

    by Jane Hodgson 28 September 2009

    Iliotibial band friction syndrome is commonly termed runners knee because its occurrence in endurance runners is common. Causing outside knee pain, it has been estimated to account for 7% of all running injuries in middle aged men. The term runners knee is however misleading as a broad range of sports people can be affected by iliotibial band syndrome including bowlers, cyclists and racquet sports.

  • Meniscal Injuries

    by Jane Hodgson 8 September 2009

    At 6 injuries per 100,000 of the population meniscal injuries are one of the most common knee injuries, even more so in skiing and sports involving cutting, pivoting and twisting.

  • Achilles Tendon Pain Syndrome

    by Jane Hodgson 3 July 2009

    Achilles tendon pain is a common overuse injury, precipitated by a number of factors including change in training, inappropriate footwear, and altered foot pain it can be treated effectively with ice, stretches, and eccentric strengthening exercises.

  • Lyme Disease

    by Jane Hodgson 5 May 2009

    Anyone working or doing activities in the countryside should be aware of Lyme disease and should check themselves, their pets and children for ticks after outdoor activities.

  • After the Marathon: A guide to Speed Your Recovery

    by Jane Hodgson 20 April 2009

    You've done the months of training, survived the day, and felt the euphoria of crossing the finish line. But how do you facilitate your recovery to ensure you are back out training and injury free as quickly as possible?

  • The Anterior Cruciate Ligament

    by Jane Hodgson 12 January 2009

    It is one of the main stabilising ligaments of the knee and injury to the anterior cruciate ligament will lead to feelings of instability in the knee. Symptoms can be helped with strengthening and exercises

  • Runners knee: A Common Cause of Knee Pain

    by Jane Hodgson 10 June 2008

    Runners knee (anterior knee pain or patella femoral syndrome) is said to affect as many as 1 in 4 people & is characterised by pain under the knee cap.

  • Sprained, swollen and turned ankle

    by Jane Hodgson 2 May 2008

    A sprained, swollen or turned ankle is one of the most commonly occurring injuries to the leg. Determining the severity of the sprain is the key to assessing the correct course of treatment.

  • Helping to heal an injury with ice

    by Jane Hodgson 20 April 2008

    It is common to help heal an injury with ice. Deciding whether you should apply ice rather than heat, and for how long can make the difference between helping to heal your injury and making it worse.

Useful links

Editors Choice 

  • Fell Runner The fell runners association website. An informative website with a friendly and active forum
  • Runners world UK Runners world UK, covers many running disciplines. A large and active forum section
  • Sports Tours International Cycling, running, swimming and traithalon holidays.
  • Real Buzz Healthy active living with lots of active blogs & forums


  • Be outdoors Outdoor clothing for women, an online shop run by two women fellrunners

Information Sources 

Events  view all (11) »

Clubs  view all (504) »

Running Clubs: Australia 

Personalised treatment

For the inclusive package of £28, you receive a personalised injury self management programme comprising exercises and expert advice from your chosen physio.

Included in this price is a follow up assessment, which you can choose to take at any time within 3 months folllowing the initial assessment.

personalised treatment - find out more

Specialist physios

Jane Hodgson - Chartered Physiotherapist Jane Hodgson Jane specialises in lower body injuries and has raced competitively in running, orienteering and adventure racing.

This site complies with the HONcode standard for trustworthy health, verify the HONcode.
Share |