Since I started practising in 2002 I have probably had to deal with more running injuries than any other category of sports related injury. Running is a wonderful sport, it is simple, uncomplicated and the rewards to the dedicated runner are exactly proportionate to the effort put in-in this respect it is the most honest of sports. It also creates and attracts it fair percentage of obsessive individuals who love the repetitive and measurable nature of the sport, and therein lies the problem, once you’re hooked into the sport even the most reasonable individuals will continue to run, even though every fibre of their being is screaming--- stop!!

The most common cause of soft tissue injury is overuse. Let me explain this as simply as possible. Muscles adapt slowly to extra demands placed upon them and this applies to any situation whether it be sporting, occupational or indeed a spot of gardening. This is why you will hear people like me and physiotherapists talking about an incremental approach to activity. As a rule of thumb runners should not increase their time on feet, or mileage, by more than 5% to 10% per week, and indeed there should be weeks where you plateau or do less mileage to allow your body recovery and adaptation time.

Runners should take rest days-and this is where the obsessive element becomes a problem -”Ron Hill has run every day since 1823” I hear, well I don’t care, I treat too many people who never rest and consequently lose months and years from their sport. Rest periods are also the time when your body ‘adapts’ so are absolutely vital. Runners will also argue that ‘rest’ is a flexible concept-----it isn’t!!!!!

So what happens if you ignore the advice? Eventually leg muscles overload, individual fibres are damaged manifesting themselves in muscle tension and soreness. As more fibres are damaged protective muscle spasms may occur and the functionality of the muscle is compromised. If exercise continues you will eventually tear the muscle. In extreme cases stress fractures can occur as muscles tire and impact has to be absorbed by the skeleton. In runners this is particularly common in the femur and the tibia.

Running is a fantastic sport but it can take a tremendous toll on the body. My advice? Warm up properly, train progressively and intelligently, stretch regularly (on warm muscles), cool down properly, don’t skimp on running shoes, run on soft surfaces whenever possible, take those rest days and yes----have a regular preventative sports massage!

Happy running!