Treatment for running injuries

Natural and more hands-on solutions for the most common complaints

knee injury

by Paul Halford |

Across Britain, running pathways and roads are starting to see an increase in running footfall as the weather warms up, but switching training routines from winter training to more intense summer training can bring with it an increase in injuries.

To welcome in the new running season, orthopaedic expert FootActive has created a comprehensive checklist of remedies and first aid procedures you can follow to treat the most common running injuries as revealed by Google search analysis.

So, while you dust off your summer running shoes, make sure your knowledge, and your first aid kit, are also up to scratch so you can train in the most efficient and safe way possible.

The most commonly searched running injuries

Search data indicates that the most common running injuries affect the foot area, and injuries such as plantar fasciitis, Achilles tendinitis and ankle sprains will cause the foot to swell and ache. Often, these injuries are down to impact-based injuries or lack of proper equipment, and as the data below shows, runners across the UK - and globally - are suffering.

Injury – monthly volume of searches (UK) Plantar fasciitis – 121,000 Shin splints – 39,000 Herniated disc – 14,000 Morton's neuroma – 7400 Metatarsalgia – 7300 Achilles tendinitis – 7300

Blisters – 4500

Hip bursitis – 4200

Iliotibial band syndrome – 3800

Ankle sprain – 3100

Natural remedies for running injuries

With a total UK monthly search volume of 215,300 for the 19 most common running injury terms, it’s clear to see that runners need to turn their painful injuries into calming remedies – or better still, avoid them all together!

Fitness coach Tamara Kramer added: ”While some common sports injuries are minor, others can be serious enough to keep you from playing for weeks or even months. The number one tip for helping minor injuries is following the R.I.C.E method - rest, ice, compression and elevation.”

See the checklist below for how to nurse your running injuries:

running injuries

How to avoid common running injuries

Tamara further said: “Hamstring and ankle strains are two of the most common types of sprains and strains that affect athletes. These injuries can range from mild to severe — a mild injury can cause tenderness, pain, and limping while a severe sprain means your ligaments or tendons are completely torn.

"To avoid these, thoroughly warming up and cooling down before and after the activity is key, as is ensuring you’re exercising in the right equipment. Footwear is essential for runners and ensuring you have the right size trainers with appropriate support is key to avoiding impact-based injuries.”

As for one of the most common running downfalls, shin splints, Tamar recommended: “They heal on their own – just resting, applying ice to the affected area, and taking pain-killers over the counter. When shin splint pain does not subside with these treatment methods, it is important to have your condition evaluated. In some cases, shin splint pain might actually be caused by a stress fracture, which requires a much longer time to heal.”

Commenting on the research, William Munro, director at FootActive said: “It’s reassuring to learn that most common running injuries can be avoided with simple actions, such as appropriate warm-ups and equipment, but it’s still shocking to see that the UK search volume suggests thousands of runners are suffering from these injuries!

"Having a strong foundation in your footwear is key when it comes to avoiding common injuries and maintaining strong foot health while training. Sports soles and insoles are specifically designed to cushion impact force and help prevent injuries such as plantar fasciitis. Investing in the correct footwear for your needs is crucial for maintaining long-term foot health and avoiding injury as you increase your training regime.

"If you’re just getting back into running, blisters, rubs and cuts can be a problem, and it’s great to see Manuka Honey being identified as a natural remedy for these minor injuries as an environmentally friendly, therapeutic first aid response, which can be found via our First Honey range.”

Just so you know, whilst we may receive a commission or other compensation from the links on this website, we never allow this to influence product selections - read why you should trust us