To Run or Not to Run

Ankle Sprain Injury. Photgraph from PM Images

Many of us are about midway through our spring training cycle.  This is about the time the we start worrying about injuries. It is important to respond immediately to any aches or pains. Sometimes, simply taking an extra rest day rest day is all that is needed. If pain continues … Continue reading

SportMed RunWalk Webinar #2: Keeping Aches & Pains in Check

SportMedBC’s RunWalk Coach and Olympian Lynn Kanuka presents Sun Run InTraining program information. Joined by sport physiotherapist Timberly George, Lynn and Timberly discuss the RunWalk experience and analyze common discomforts, aches, and pains, and how you can manage them.

Common Running Injuries [Infographic]

Running is an excellent way to stay in shape and remain active. But it can take a toll on your muscles and joints if the proper injury prevention methods are not taken. Therapeutic Associates Physical Therapy takes a look at some of the more common running injuries and gives you tips to prevent and treat them.

Common Running Symptoms Infographic

Therapeutic Associates Physical Therapy takes a look at some of the more common running injuries and gives you tips to prevent and treat them.

Transcript: Common Running Injuries


  • Low Back Pain: Pain in low back and possible pain in buttock region.
  • Hamstring Strain: Pain felt in back of thigh.
  • Iliotibial Band Syndrome: Pain located on outer knee or hip.
  • Achilles Tendonitis: Pain felt in back of lower leg above heal.
  • Calf Strain: Pain felt in back of leg.
  • Patellefermoral Pain Syndrome (Runner’s Knee): Pain felt below and/or around the knee cap.
  • Shin Splints: Pain felt in front of lower leg.
  • Plantar Fasciitis: Pain felt on bottom of heel and/or arch.

5 Tips to Prevent Injury

  1. Warm-up. Perform a 5 minute dynamic warm-up prior to heading out on your run.
  2. Cool down. Finish your run  with a short walk followed by a static strecth routine.
  3. Strength Training. On non-running days, implement a strength training routine that includes legs, upper body and core.
  4. Follow 10% rule. Don’t progress your mileage by more than 10% from one week to the next.
  5. Stay Hydrated. Drink water throughout the day.

Injury Treatment

Most running injuries respond well to conservative treatment. Rest and ice for at least 48 hours following the initial injury.

REST: Take a couple of days off from running.

ICE: Apply an ice pack to the injured area form 15 minutes, every 3-4 hours.

PHYSICAL THERAPY: If your injury is severe or continues to persist greater than 48-72 hours of conservative treatment, it is advised to seek treatment from a physical therapist to determine the cause of your pain  and direct you with the appropriate plan of recovery.

For more running tools or tips, visit the Performance Running website:

Running Facts and Figures [Infographic]

This detailed infographic, published by The Spine and Sports Health Centre, provides several running facts and figures. It also covers some of the most common orthopaedic injuries’ signs and symptoms. Continue reading