Injuries are common in all sports including running, here is a list of the top 5 most commons runners injuries, what they are and how to avoid them.

Patella femoral pain syndrome,(pfps)  this is commonly known as runners knee and is characterised by pain on the front of the patella (knee cap), pain usually comes on gradually after a few runs and can be troublesome when not running too. The main cause of pfps is muscle imbalances and weaknesses, strengthening all the surrounding muscles such as the quads, hamstrings, adductors and abductors will help prevent this injury, lots of squats and lunges!

Achilles tendinitis is inflammation of the achilles tendon causing pain, usually caused by excessive foot pronation or tight calf muscles. Suitable running shoes for your foot type, stretching the calves out and sports massagewill help prevent achilles tendinitis. Do not run through this pain, rest until pain has subsided and inflammation has settled down.

Plantar faciitis is pure evil! Characterised by pain along the sole of the foot, it feels like there’s a sharp knife being ran down the soul of your foot every step you take. Those with collapsed arches (flat feet) are most at risk of this injury. Fixed with orthotic arches and foot strengthening exercises for the arches.

Shin splints is pain in the shins on impact, very common in beginners and those who have over exercised. Reducing the tension in the surrounding muscles (tibialis anterior) with sports massage is extremely effective in reducing pain.

ITB syndrome, the ITB (iliotibial band) is a long thin muscle that runs along the outside thigh from the hip to just below the knee. At 30 degrees of flexion the muscles switches from a flexor to an extensor muscle so is in constant use, the band gets tight and causes pain at the outside of the knee where is flicks over repeatedly. Sports massage is the most effective way to reduce the tension in the ITB to reduce the friction on the knee.