Injuries

On this page you will find details of common running and sporting injuries along with guideline treatments and suggested products to help deal with your injury.

Please Note: The advice given here is well established, with backing from orthopaedic surgeons and physiotherapists, but it can only constitute a guide to treating these injuries in general. If your pain or other symptoms continue or worsen you should seek professional advice from a doctor, NHS Direct or physiotherapist. We cannot accept clinical responsibility for your case.

Please Choose From:
Achilles Tendonitis
Ankle Sprain
Heel Bruises
Iliotibial Band Syndrome(ITB)
Muscle Pulls
Peroneal Tendinopathy
Plantar Fasciitis
Runner’s Knee
Shinsplints (Exercise induced leg pain)
Foot Pain
Nerve Entrapment

Achilles Tendonitis

The Achilles tendon at the back of the ankle, sometimes called the heel cord, is the tendon attachment of the calf muscles from the leg and knee to the heel; it is used in standing on your toes or in the “pushing-off” phase of walking, running, or jumping. Achilles Tendonitis is a common condition, characterized by inflammation and pain along the tendon, or where it attaches to the heel bone. A sudden increase in the amount of training or exercise or a failure to warm up properly may increase the likelihood of Achilles Tendonitis and those involved with sports like squash, badminton, basketball and netball, that require sudden “explosive” calf muscle contraction (such as jumping, quick starts or kicking) may also be at higher risk.

Signs and Symptoms
Pain, tenderness, swelling, warmth, and redness over the Achilles tendon.
Pain with ankle movement (especially pushing off or pushing down with the front of the foot) or standing on the ball of the foot or toes.
A “crackling” feel when the tendon is moved or touched.

Treatment
Acute onset will often improve within about 6 weeks if appropriately treated. Rest, Ice, Compression and Elevation (RICE) form the most important factors in early treatment, and the use of an NSAID (tablets or applied gel,such as Ibucalm) may be considered.
Early physiotherapy can be very helpful.
Once the condition is improving, stretching exercises, followed by a strengthening regime, will be given. The use of a removable in-shoe heel raise might be useful.
If pain/symptoms continue always seek professional advice from a doctor or physiotherapist.

We recommend the following products:
Physicool
Ibucalm gel
Capsicum cream
Arnica Cream
Heel Lifts

Our Achilles Tendonitis Recovery Kit contains helpful products, along with exercise and advice sheets.

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Ankle Sprain

Ankle sprains account for about 25% of all sports injuries. Most ankle sprains occur when the foot rolls to the inside or the ankle twists, tearing or stretching the ligaments on the outer side of the ankle. The ankle is painful, swollen and there may be an inability to weight-bear. Bruising, usually around the outer part of the ankle and foot, becomes apparent within a day or so.

Signs and Symptoms
Sharp, immediate pain as the injury occurs.
Continued throbbing pain (sometimes even once rested).
Swelling.
Tenderness to the touch.
If there is tenderness over the bones of the foot and ankle, and persistent difficulty with weight-bearing then you ought to be assessed by a doctor, or through the NHS Direct advice line.

Treatment
Rest, Ice, Compression and Elevation (RICE) form the most important factors in early treatment, and the use of an NSAID (tablets or applied gel such as Ibucalm) may be considered.
Early physiotherapy can be very helpful.
Once the condition is improving, mobilisation exercises, followed by a strengthening regime, will be given. The use of an ankle brace might be useful, with compression initially, and then support during the rehabilitation phase.
If pain/symptoms continue always seek professional advice from a doctor, NHS Direct or physiotherapist.

We recommend the following products:
Physicool
Ibucalm gel
Elasticated support
Our range of Aircast braces

Our Ankle Sprain Recovery Kit contains helpful products along with exercise and advice sheets.

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Heel Bruises

Bruises to the heel can either be caused by a single incident – most commonly for runners this could be treading hard on a stone or similar – or through repeated trauma (the heel striking again and again on an object inside the shoe for example). the thickness of the heel pad decreases with age.

Signs and Symptoms
Tenderness diffusely around the bottom of the heel when pressure is applied.
Often pain is felt with each step taken, worse when running on a hard surface

Treatment
Rest, Ice, Compression and Elevation (RICE) form the most important factors in early treatment, and the use of an NSAID (such as our Ibucalm gel) may be considered. Early physiotherapy can be very helpful.
Once the condition is improving, stretching exercises followed by a strengthening regime, will help. The use of a removable in-shoe cushion might be useful.

The choice of running/training shoe, and a gradual return to activity are important
If pain/symptoms continue always seek professional advice from a doctor or physiotherapist.

We recommend the following products:
Physicool
Ibucalm gel
Arnica Cream
Capsicum cream

Our Plantar Fasciitis Recovery Kit contains helpful products, along with exercise and advice sheets.

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Iliotibial Band Syndrome(ITB)

Running down the outside of the thigh from hip to the top of the shin just below the knee is a thick band of connective tissue called the Iliotibial Band (or ITB for short). In part the ITB works to stabilize the knee. The tendon passes over a bony prominence just above the outer side of the knee. There is a pocket of fluid, a bursal sac, here which may become inflamed with excessive friction. Over-exercise on uneven ground or on downhill slopes can result in the band rubbing against bone causing inflammation and pain. Athletes/runners who overpronate (if the foot rolls outwards as it hits the ground) will be more prone to Iliotibial Band Syndrome as will those with old, worn or inappropriate footwear.

Signs and Symptoms
Dull pain/ache, redness and swelling on the outside of the knee shortly after starting exercise. Often eases once warmed-up.
Increased pain on downhill slopes.
Tender/painful to the touch.
Tender/painful when the knee is bent around 30 degrees.

Treatment
Cold, or hot/cold contrast treatment Non-steroidal anti-inflammatory creams/gels (Ibulcalm)
Check/replace shoes
Flexing/Stretching
Ultrasound and local physiotherapy treatments may help
Podiatrist assessment for orthotic insoles
If pain/symptoms continue always seek professional advice from a doctor or physiotherapist.

We recommend the following products:
Physicool
Arnica Cream
Ibucalm gel

Our Sports Injury Recovery Kit contains helpful products, along with exercise and advice sheets.

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Muscle Pulls

Muscle Pulls are invariably actually muscle tears and are normally the result of a one off incident – an “awkward” or unexpected movement during exercise for example – or the result of sustained over exercise. Sprinting or running much faster that normal training pace can result in tears and are therefore often associated with races, although training in colder than normal conditions can also be a factor. Stretching and carefully considered warm-downs after exercise can help to prevent pulls/tears.

Signs and Symptoms
Sudden searing pain in the muscle.
Muscle spasms.
Tenderness to the touch.
Feeling a “knot” in the muscle could be the sign of a more acute tear.

Treatment
Rest, Ice, Compression and Elevation (RICE) form the most important factors in early treatment, and the use of an NSAID (such as our Ibucalm gel) may be considered.
Early physiotherapy can be very helpful.
Once the condition is improving, stretching exercises followed by a strengthening regime should help.
Heat rubs can help to ease symptoms
Massage may be helpful

If pain/symptoms continue always seek professional advice from a doctor or physiotherapist.

We recommend the following products:
Physicool
Ibucalm gel
Arnica Cream
Nature's Kiss Hot Stuff
Omni Massage Roller
Sports Massage Oil

Our Sports Injury Recovery Kit contains helpful products, along with exercise and advice sheets.

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Peroneal Tendinopathy

Peroneal Tendinopathy is a painful condition that affects the peroneal tendons which runs behind the outside of the ankle and, broadly speaking, are responsible for turning the foot outwards, and have an important role in ankle stability. The injury typically occurs after excessive running on uneven surfaces (cross country and fell runners will be more susceptible) and can also effect those involved with activities that require rapid changes in direction – dancers, squash and badminton players, etc. Inappropriate footwear, such as poorly advised running shoes, may also cause the condition or make worse an existing condition.

Signs and Symptoms
Pain (worse during exercise) and possible swelling on the outside of the ankle.
Painful when pressed or when turning the foot out against resistance.

Treatment
Rest, Ice, Compression and Elevation (RICE) form the most important factors in early treatment, and the use of an NSAID (such as Ibulcalm) may be considered.
Early physiotherapy can be very helpful.
Once the condition is improving, mobilisation exercises, followed by a strengthening regime, will be given. The use of an ankle brace might be useful, with compression initially, and then support during the rehabilitation phase.

If pain/symptoms continue always seek professional advice from a doctor, NHS Direct or physiotherapist.

We recommend the following products:
Physicool
Ibucalm gel
Elasticated Ankle/Calf Supports
Or Range of Aircast Braces

Our Ankle Sprain Recovery Kit contains helpful products along with exercise and advice sheets.

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Plantar Fasciitis

Plantar fasciitis is an annoying and painful condition that limits function.

The Plantar Fascia is a thick band of fibrous connective tissue (a little like a ligament) on the bottom of the foot that runs from under the heel to the ball of the foot. Plantar Fasciitis is a painful condition caused by overuse/overstrain of, or injury to, this area.

The condition often comes on gradually, without any clear incident or injury. In others there may have been sudden increase in sporting activity, change of footwear, sports shoes or running surface. There is often an associated tightness of the Achilles tendon. The risk of Plantar Fasciitis increases with high impact sports, including running, and activities that involve sudden stops or changes in direction (squash and even dancing, for example). Inadequate warm-up before training, racing, etc may also increase the risk and runners who overpronate (feet roll inwards) may be more likely to suffer from Plantar Fasciitis.

The condition is sometimes, inaccurately, known as Heel Spur; in fact a Heel Spur is a bony growth that can develop on the calcaneus (heel bone); it is not the actual cause of the underlying problem, but is sometimes found in those who have plantar fasciitis.

Signs and Symptoms
There is pain and tenderness in the sole of the foot, mostly under the heel, when standing or walking. The pain is often worse when first getting up in the morning; the pain can at times be very sharp, often changing to a persistent background ache as the sufferer moves.

Treatment
Non-steroidal anti-inflammatory creams/gels (such as Ibucalm)
Heat
Cold
Massage
Stretching

If pain/symptoms continue or worsen always seek professional advice from a doctor or physiotherapist.

We recommend the following products:
Ibucalm gel
Capsicum cream
Omni Massage Roller
Wooden Foot Roller
Sports Massage Oil
Physicool

Our Plantar Fasciitis Recovery Kit contains helpful products, along with exercise and advice sheets.

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Runner’s Knee

Runner’s Knee (also known as Chondrommalacia Patella or Patellofemoral Pain Syndrome) is one of the most frequently reported running injuries and occurs with over/excessive training. When the kneecap (patella) doesn’t “track” correctly and moves to one side, the cartilage that lines the joint rubs, and softens. Runners/athletes with high arches or flat feet more be more prone to suffering from Runner’s Knee. Tight muscles – particularly calf and hamstrings – or weakness in the quads may also make matters worse.

Signs and Symptoms
Tenderness around the knee and a feeling of “crackling” when the knee is moved.
Pain during hill running or step up/down exercises.

Treatment
Reduce/stop exercise and modify exercise programme
Non-steroidal anti-inflammatory creams/gels (such as Ibucalm)
Cold
Stretching

If pain/symptoms continue always seek professional advice from a doctor or physiotherapist.

We recommend the following products:
Ibucalm gel
Capsicum cream
Jointace chondroitin/glucosamine
Our Range of Braces

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Shinsplints (Exercise induced leg pain)

The term Shinsplint(s) can sometimes be applied to a variety of injuries and conditions where the pain appears in the lower leg or shin during exercise. Some of the conditions which manifest this way are chronic compartment syndrome, medial tibial stress syndrome, stress fracture. Runners who overpronate (where the foot rolls inwards as it hits the ground) may be more at risk, as may those new to running or returning to running after an extended time off, or those rapidly building up their running speed or distance.

Signs and Symptoms
Dull ache or throbbing or a tight feeling in the shin
Pain patterns are variable, depending on the underlying condition

Treatment
Cold
Non-steroidal anti-inflammatory creams/gels (such as Ibulcalm)
Heat rubs
Stretching
Rest
Assessment by a podiatrist or specialist running shop can be helpful

If pain/symptoms continue always seek professional advice from a doctor or physiotherapist.

We recommend the following products:
Ibucalm gel
Physicool
Sports Massage Oil
Nature's Kiss Hot Stuff
Arnica Cream

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Foot Pain

Foot pain is common in runners and those who run as part of training for other sports. Twinges, aches and pains will usually improve within a day, but if they persist, or are severe enough to make you stop running, or it hurts when walking, then it’s important to find out what’s likely to be wrong; only then can you decide how best to deal with it – treatment and adjustment of training. Runners who over-pronate (where the foot rolls inwards as it hits the ground) may be more at risk, as may those new to running or returning to running after an extended time off, or those rapidly building up their running speed or distance.

Signs and Symptoms
Pain patterns are variable, depending on the underlying condition. The area of the foot affected is a guide to what the problem might be: Pain in the sole of the foot – heel bruising, plantar fasciitis, Pain under the ball of the foot – metatarsalgia, Mortons neuroma Pain on top of the foot – extensor tendonitis, navicular sprain, cuboid dysfunction, stress (‘march’) fractures Pain in the outer side of the foot just beyond the ankle – sinus tarsi syndrome

Treatment
Cold
Non-steroidal anti-inflammatory creams/gels (such as Ibulcalm)
Heat rubs
Stretching
Rest
Braces/straps/tapes
Assessment by a podiatrist or specialist running shop can be helpful

If pain/symptoms continue always seek professional advice from a doctor or physiotherapist.

We recommend the following products:
Ibucalm gel
Physicool
Nature's Kiss Recovey
Nature's Kiss Hot Stuff
Sports Massage Oil
Weleda Foot Balm
Arnica Cream

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Nerve Entrapment

Some of the nerves running from the leg in to the foot, or within the foot itself, may become pinched between bony parts of the foot, with pressure from shoes and laces potentially causing or worsening the problem.

New footwear or a change to the exercise/training regime may trigger nerve entrapment problems.

Signs and Symptoms
Pain patterns are variable, depending on the nerve that is being trapped. There may be numbness or a pins & needles sensation. The area of the foot affected is a guide to what the problem might be:
Pain under the ball of the foot and in to the 2nd, 3rd or 4th toes – Mortons neuroma
Pain on top of the foot – peroneal nerve entrapment
Pain in to the sole of the foot – tarsal tunnel syndrome.

Treatment
Avoid the compression – adjust footwear/lacing
Cold
Non-steroidal anti-inflammatory creams/gels (such as Ibucalm)
Heat rubs
Stretching
Assessment by a podiatrist or specialist running shop can be helpful

If pain/symptoms continue always seek professional advice from a doctor or physiotherapist.

We recommend the following products:
Ibucalm gel
Physicool
Arnica Cream