Running Injuries: The Basic Principles

There are 2 main types of running injuries that we commonly see at goPhysio:

  1. Traumatic injuries
  2. Overuse injuries

Traumatic injuries are caused by an accident or ‘traumatic event’ for example tripping over when you’re running or having a fall.

These type of injuries usually happen unexpectedly and are therefore difficult to prevent, however there are a few things you can do to help reduce the risk of these types of injuries.

  • Invest in good quality running shoes that are suitable for the type of running (trail, road etc.).
  • Wear the correct shoes and clothing for the weather conditions.
  • Warm up well to help prevent injuries that may be caused by sudden movements.
  • Listen to your body – if you’re not feeling 100%, are overly tired or recovering from an injury, you’ll be more at risk of having an accident.

If you suffer a mild to moderate traumatic injury, the best course of action is to follow the P.O.L.I.C.E. acute injury management programme. This will give you the best chance of a speedy recovery and return to running.

It’s important to remember that even if you need to rest from running, try and stay as active as you can and find alternative forms of exercise like swimming or cycling, where you can maintain your fitness, strength and flexibility but still allow your injury to recover.

It’s also very important to do specific exercises to work your injured are to recover strength and flexibility. This is particularly important to help prevent any re-injury once you’re back to running.

Overuse injuries are caused by repetitive movements that build up over time, that eventually your body can’t cope with. Given the repetitive and high impact nature of running, overuse injuries in runners are extremely common.

There are 2 main causes of overuse injuries:

Extrinsic Causes

These relate to external factors such as:

  • Footwear – wearing the wrong type of shoe for you or a shoe that’s worn out.
  • Running surfaces – repeated running on overly hard surfaces or on a certain camber.
  • Your training programme – normally overtraining, so increasing speed or distances too quickly and not allowing adequate recovery time.

Intrinsic Causes

These are related to your physical build and design. These include:

  • Muscle imbalances
  • Lack of flexibility or even over flexibility
  • Running technique
  • Biomechanics
  • Your own skeletal design

It can often be a cumulative combination of extrinsic and intrinsic factors that lead to an injury. You can read more about overuse injuries on another one of our blogs.

Reviews

What They Say​

Antonia Perez
Antonia Perez
2023-11-25
We got an appointment promptly, the appointment went smoothly. Very nice physios. 👌
Fran Helen
Fran Helen
2023-11-06
Really knowledgeable and supportive, with clear advice to help. I feel so reassured after this appointment, highly recommended, they really listened to me. Thank you.
Brenda Hinnell
Brenda Hinnell
2023-10-27
First visit and in urgent need of physio as really suffering from not being able to run. Lottie was very patient and understanding with a lovely manner. She worked wonders and I am looking forward to my next visit.
James Grierson
James Grierson
2023-10-21
Great first appointment, really listened to my problems annd thorough anssessment and have come up with a clear rehab plan to get me back on track.
Nuisha Russo
Nuisha Russo
2023-10-21
I had a really good visit to GoPhysio. I have had sciatica for two months and it wasn't showing any signs of improvement. Sophie gave me a thorough assessment and then provided acupuncture and ultra sound. After one visit my sciatica has almost gone. I am really pleased.
kay luffman
kay luffman
2023-10-08
Everyone at go physio is so helpful & friendly. I have been receiving treatment for golfers elbow from Hannah Gelder, and couldn’t be happier, I wish I had gone earlier! She explains everything well, and guides you through exercises etc. very amiable and makes you feel at ease. Highly recommend
Chris Kitchen
Chris Kitchen
2023-10-07
They are a great friendly team who always manage to sort my sports injuries out. Can recommend them highly
Mark Dewey
Mark Dewey
2023-10-05
Go Physio definitely the place to go, came away feeling better and reassured and with a plan going forward.
Christine Raw
Christine Raw
2023-10-05
Very professional service and excellent treatment. Listened and gave good advice.
Kay Horton
Kay Horton
2023-10-05
I have been attending goPhysio for about two years. As a company they are very professional and provide a very good level of service to include efficiency and courtesy and are always consistent in their approach. This very much includes the admin /reception team whom are the first people you make contact with. My Physio has excellent knowledge and has assisted me with sound advice and ongoing exercise regimes which are achievable and realistic. This has supported me well in between appointments. Although always busy I am normally able to see Roz at a mutually convenient time. Thank you to all the team