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Injury Zone 

Common Sport Injury Guide

Where, Why and what you need to do

Innjury Zone

 Runners Knee/knee pain!

running up staris

 Achilles Tendinitis

Achilles’ tendon connects the two major calf muscles to the back of your heel. Under too much stress it tightens and becomes irritated!! Accounting for an estimated 11 % of running injuries.


Are you at risk?

Patellofemoral pain syndrome PFPS irritation of the cartilage on the

underside of the patella (kneecap).

40% of running injuries are knee related. PFPS flares up during or after long runs,

after extended periods seated or using stairs.

Also adopting incorrect posture and movement while performing squats etc.

 Iliotibial Band Syndrome (ITBS)

The IT band runs from hip-to-knee along the outside of your thigh

and when you run, your knee flexes and extends,

which causes it to rub on the side of your femur and causes irritation

accounts for 12% of running injuries.

Symptoms of ITB syndrome consist of pain on the outside of the knee, more

specifically at or around the lateral epicondyle of the femur or bony bit

on the outside of the knee.

It comes on at a certain time into a run and gradually gets worse until

you must STOP.

After a period of rest the pain may go only to return when running starts again.

Pain is normally aggravated by running, particularly downhill.

Pain may be felt when bending and straightening the knee which may

be made worse by pressing in at the side of the knee over the sore part.

There might be tightness in the ITB which runs down the outside of the thigh.

Can you run through it?

Training with Fit Ball

Plantar Fasciitis

Orthopedic Insoles

Consider this! Each step we take our feet absorb a force up to 5 times

our body weight. Around 15 % running related injuries

strike the foot. A common condition experienced by runner’s

planta fasciitis  which are micro tears or inflammation of the tendons or ligaments

that run from heel to toes becomes painful and you need to STOP running!

Symptoms of the plantar fasciitis include a gradual onset of pain under the heel

which may radiate into the foot. Tenderness is usually felt under and on the inside

of the heel which is initially worse first in the morning but eases as the foot warms up

only to return later in the day or after exercise.

Stretching the plantar fascia may be painful. The Plantar Fascia is a broad, thick band

of tissue that runs from under the heel to the front of the foot.

Through overuse the fascia can become inflamed and painful at its attachment to the

heel bone/calcaneus.

The condition is traditionally thought to be inflammation; however, this is now believed

to be incorrect due to the absence of inflammatory cells within the fascia.

The cause of pain is thought to be degeneration of the collagen fibres

close to the attachment to the heel bone. Plantar fasciitis is common in sports which

involve running, dancing, or jumping. Runners who over-pronate where their feet

roll in or flatten too much are particularly at risk the plantar fascia

is over stretched as the foot flattens.


Are you at Risk!

Shin Splints

Shin pain is another common complaint among runners and triathletes

particularly distance runners. The term “shin splints” is widely used but it’s

a non-descript reference regarding leg pain. As there are several multiple causes

of lower leg shin pain “shin splints” are not precise enough.

Technically shin splints refers to medial tibial stress syndrome caused by

tears in the muscles around the shin and accounts

for 15% of running related injuries.

If you have it there will be aching and throbbing pain down the inside of

your shins that really flares up when you run mostly. You may also have some

swelling and redness and pain felt when you point toes downwards.

If the pain at shin area is more than unbearable on touch

you should contact your doctor to rule out a potential stress fracture.

Are you at Risk?

Running Up the Stairs


Woman Stretching

Your Hamstring aids foot placement, bends your knees, extend your legs, drives

you up hills and provide that extra power as you kick towards the finish line.

When they are tight or weak to perform you will really feel it.

One of the essential reasons to carry out good quality warm up before

any race or match “the shorter the distance the longer the warm-up”.


Are you at risk?

If you have pulled it!

Within the first 24 hour to apply; Rest ICE Compression Elevation - to the area

of injury this will reduce bleeding and bruising and potentially

aid a quicker recovery

(reduce damage). 

Stress Fracture

Stress fractures result and develop from cumulative strain on the bone.

If you have been unlikely to experience one you know it can be very serious.

The most common stress fracture areas for runners include the shin

(tibia) feet (metatarsals) or heel (calcaneus).

Are you at risk?

Are you overtraining?

Are you tired?

Are you pushing the pace?

Bare Feet

Calf Strain

Young Woman Running

Strain or tear to either gastrocnemius or the soleus muscles which

together make up the calf muscles. Symptoms include a sudden sharp pain

at the back of the lower leg. A calf strain can range in severity from

mild where you can continue exercise although in some discomfort

right up to a full tear of the muscle resulting in lots of pain and

in ability to walk. Calf injuries usually occur through a sudden pushing off

force or an over stretching of the calf muscles such as in jumping or

changing direction quickly.

other causes include overuse, training while tired, hill running, track running

especially (speed work), incorrectly fitted running

shoes or worn-out running shoes.

Grade 1

A minor tear with up to 10% of the muscle fibres effected.

You will feel a twinge of pain in the back of the lower leg.

It may be possible to carry on running, playing in mild discomfort.

There is likely to be tightness and aching in the

calf muscles two to five days after injury.

Grade 2

Grade 2 symptoms will be more severe than a grade one with

up to 90% of the muscle fibres torn. A sharp pain at the back of the

lower leg will be felt with significant pain walking. There is likely to be

swelling in the calf muscle with mild to moderate bruising.

Pain will be felt on resisted plantar flexion or pushing the foot

downwards against resistance.

There may be tightness and aching in the calf muscle for up

to 10 days or even more.

Grade 3

There will be severe immediate pain at the back of the lower leg.

You will be unable to continue and unable to walk. There will be

considerable bruising and swelling appearing and the muscle will

not contract. In the case of a full rupture, often there is deformity where

the muscle can be seen to be bunched up towards the

top of the calf. A grade three is a rupture of the

muscle and loss of function several months may be required to restore to activity.


Stretching & Movement

A mixture of head to toe simple slow & controlled

movements and stretches as part of 

a regular routine after any exercise can help reduce the 

risk of injury and help improve performance.

Investing in a stability ball, resistance bands, or why

not try Yoga! 

find out Campbell and keep moving

07896 583297

Stretching Exercises
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