Acute injuries are usually the result of a single, traumatic event. Examples could include spraining your ankle ligaments by ‘going over on your ankle’ or a muscle strain (often referred to as pulling your muscle such as the hamstring at the back of the thigh).

Overuse injuries are more subtle and usually occur over time, making them challenging to diagnose and treat. You may not recall a specific predisposing event. Common overuse injuries in runners include Achilles tendinopathy or Plantar Fasciitis which can affect the foot/ankle region or Patello-Femoral Pain Syndrome which can affect the front of the knee. They are often as a result of repetitive micro-trauma to the tendons, bones, and joints. Treatment of overuse injuries can be more complex as the injury may be caused by a range of factors such as training methods and techniques, reduced strength and flexibility and biomechanical factors.

When you have an acute injury such as a sprained ligament which may happen when you go over on your ankle, then follow this simple acronym: PRICE

P=Protect. The most important thing is to make sure you are in good footwear- ideally a flat, comfortable shoe or runner to provide maximum support to the foot and ankle as the ligament heals. Avoid high heels or flip-flops. If you have difficulty putting weight on the foot and walking with a normal gait pattern, sometimes a crutch used on the opposite side can help as a temporary measure.

R=Rest from the aggravating activity, NOT complete rest. In fact, gentle movement and exercise such as walking on it will be better to help recovery.

I= Ice. Apply ice (crushed ice in a plastic bag is best), wrapped in a damp towel to the area for approximately 15 mins, ideally with the foot elevated so that is it higher than the hip. This can be repeated a few times a day.

C=Compression. This can achieved with a compression bandage to reduce the swelling. Make sure the bandage is not too tight as it could affect your circulation.

E=Elevation. Keeping the ankle elevated above hip level if possible when you are sitting down will help to reduce the swelling and speed up recovery.

If the ankle is significantly painful and swollen, very tender to touch over the bone and you have extreme difficulty in putting any weight through it, then you may need an x-ray to ensure there is no bony injury. You should visit your health professional (GP or Chartered Physiotherapist) for further advice.

DOMS is an acronym for Delayed Muscle Onset Muscle Soreness. This is a muscle pain and /or stiffness that can occur 1-2 days after unaccustomed exercise and can last 2-4 days. It most commonly occurs when you begin a new exercise program, change your exercise routine, or dramatically increase the duration or intensity of your exercise routine. It is a normal response to unusual exertion and is part of the adaptation of the muscle as you build strength and endurance. There is no best of preventing DOMS but people find different things work for them. Ice baths for 5-10 minutes after an intense session can help. Gentle stretching and massage can also work. Some people find massage using a foam roller can also be of benefit.

DOMS will gradually subside over a few days. During this time, do gentle stretches of the relevant muscle a few times a day and some easy exercise such as swimming, easy cycling or walking can often help.

• Do some warm-up stretches before each run session. The key muscles to stretch are your calf muscles, quadriceps (front of the thigh) and hamstrings (back of the thigh). Ideally hold the stretch for at least 30 seconds and do approx 3 repetitions of each stretch. There is no added benefit to doing a bounce at the end of the movement.
• Do an easy cool down run or walk at the end of each run sessions for approximately 5-10 minutes so that your pulse comes down gradually.
• Wear properly fitting runners that provide shock absorption and stability.
• Always increase your mileage gradually and follow the training plan. Allow rest days from running at least 2 days a week and you can always cross-train on one of these days.