Running is one of the most accessible and popular forms of exercise in Surrey, Kingston upon Thames, and Surbiton. From the scenic routes along the Thames to the beautiful trails in Richmond Park, our local area offers fantastic opportunities for runners of all levels. However, with running's many benefits come the risk of injury. At Lambert Sports Clinic, we specialise in helping runners prevent, manage, and recover from the injuries that can sideline even the most dedicated athletes.
Whether you're training for a marathon, participating in your local parkrun in Kingston upon Thames, or simply enjoying a morning jog through Surbiton, understanding running injuries is essential for maintaining your running journey. This comprehensive guide covers everything from the most common running injuries to evidence-based prevention strategies and treatment options available at our Surrey clinic.
Understanding Running Injuries
Running injuries typically fall into two categories: acute injuries and overuse injuries. Acute injuries occur suddenly, often due to accidents such as tripping or twisting an ankle. Overuse injuries, which account for the vast majority of running injuries, develop gradually over time due to repetitive stress on the body's tissues.
The repetitive nature of running, where the foot strikes the ground approximately 1,500 times per mile, places significant demands on the musculoskeletal system. Each footstrike generates forces equivalent to two to three times body weight, and these forces must be absorbed and distributed by the bones, muscles, tendons, and ligaments. When the cumulative stress exceeds the tissue's capacity to adapt and repair, injury occurs.
Research suggests that between 37% and 56% of recreational runners experience an injury each year. At our clinic in Kingston upon Thames, we see the full spectrum of these injuries, from minor niggles that respond quickly to treatment to more serious conditions requiring extended rehabilitation. Understanding the factors that contribute to running injuries helps inform both prevention and treatment strategies.
Risk Factors for Running Injuries
Several factors increase the risk of running injuries. At Lambert Sports Clinic, we assess these factors during our consultations with runners from throughout Surrey:
- Training errors: Increasing mileage or intensity too quickly is the most common cause of running injuries. The "too much, too soon" phenomenon accounts for a significant proportion of the injuries we treat in Surbiton.
- Biomechanical factors: Issues with running form, foot mechanics, or muscle imbalances can increase stress on certain tissues. Our Kingston upon Thames clinic offers gait analysis to identify and address these issues.
- Previous injury: A history of injury is one of the strongest predictors of future injury. Proper rehabilitation and addressing underlying causes is crucial.
- Footwear: Inappropriate or worn-out shoes can contribute to injury development. We advise runners throughout Surrey on appropriate footwear selection.
- Training surface: Hard surfaces and uneven terrain can increase injury risk, though the evidence is mixed.
- Body composition: Higher body weight increases the forces experienced with each footstrike.
The Most Common Running Injuries
Based on our experience treating runners across Surrey, Kingston upon Thames, and Surbiton, here are the injuries we encounter most frequently:
Runner's Knee (Patellofemoral Pain Syndrome)
Runner's knee is the most common running injury, characterised by pain around or behind the kneecap. It typically develops gradually and worsens with running, climbing stairs, or prolonged sitting. The condition results from abnormal tracking of the kneecap within its groove on the thighbone, often due to muscle imbalances or biomechanical issues.
Common Symptoms:
- Dull, aching pain around or behind the kneecap
- Pain worsens when running, especially downhill
- Pain with prolonged sitting (cinema sign)
- Grinding or clicking sensation in the knee
At our Surrey clinic, we treat runner's knee with a combination of manual therapy, specific strengthening exercises targeting the quadriceps and hip muscles, and biomechanical correction. Most runners respond well to conservative treatment and return to full activity within 4-8 weeks.
Iliotibial Band Syndrome (ITBS)
IT band syndrome causes pain on the outside of the knee where the iliotibial band, a thick band of tissue running from the hip to the shin, crosses the knee joint. It's particularly common among runners in Kingston upon Thames who train on cambered roads or who have recently increased their mileage.
Common Symptoms:
- Sharp or burning pain on the outside of the knee
- Pain typically starts after a predictable distance
- Pain may subside with rest but returns when running resumes
- Tenderness when pressing on the outside of the knee
Treatment at Lambert Sports Clinic includes soft tissue work to address tightness in the IT band and surrounding muscles, hip strengthening exercises, and gait analysis to identify contributing factors. Many runners in Surbiton find significant relief through sports massage combined with targeted rehabilitation.
Shin Splints (Medial Tibial Stress Syndrome)
Shin splints cause pain along the inner edge of the shinbone and are particularly common among new runners or those returning to running after a break. The condition involves inflammation of the muscles, tendons, and bone tissue around the tibia.
Common Symptoms:
- Pain along the inner border of the shinbone
- Pain typically spreads over a diffuse area (unlike stress fractures)
- Pain during and after running
- Mild swelling in the lower leg
Early intervention is important with shin splints to prevent progression to stress fractures. Our Surrey clinic uses a combination of rest, ice, gradual return to running, and addressing underlying causes such as overpronation or weak calf muscles.
Achilles Tendinopathy
The Achilles tendon connects the calf muscles to the heel bone and is subjected to significant forces during running. Achilles tendinopathy causes pain, stiffness, and sometimes swelling in the tendon, typically developing gradually over time.
Common Symptoms:
- Pain and stiffness in the Achilles area, especially in the morning
- Pain at the start of running that may warm up
- Thickening or nodules in the tendon
- Reduced ankle flexibility
Achilles tendinopathy responds well to a specific loading programme, which our Kingston upon Thames therapists can design and monitor. Eccentric exercises, which involve slowly lowering the heel below a step, are particularly effective. Treatment may also include soft tissue work, addressing calf tightness, and temporary modifications to training.
Plantar Fasciitis
Plantar fasciitis involves inflammation of the plantar fascia, the thick band of tissue running along the bottom of the foot. It's characterised by heel pain, particularly with the first steps in the morning or after periods of rest.
Common Symptoms:
- Sharp heel pain, especially with first steps in the morning
- Pain typically improves with activity but returns after rest
- Pain when pressing on the inside of the heel
- Tightness in the calf muscles and Achilles tendon
Treatment at our Surbiton clinic includes stretching programmes for the plantar fascia and calf muscles, night splints, appropriate footwear advice, and sometimes orthotics. Sports massage to address calf tightness is often an important component of treatment.
Stress Fractures
Stress fractures are small cracks in bones that develop due to repetitive stress. They're more serious than many other running injuries and require careful management. Common sites include the tibia (shin), metatarsals (foot bones), and femur (thigh bone).
Common Symptoms:
- Localised pain that worsens with activity
- Pain that develops gradually and becomes more severe over time
- Point tenderness over the affected bone
- Possible swelling in the area
Stress fractures typically require a period of non-weight-bearing activity and may need imaging for diagnosis. At Lambert Sports Clinic in Surrey, we work with runners to identify and address the factors that contributed to the stress fracture and guide a safe return to running.
When to Seek Immediate Help
Seek immediate medical attention if you experience: severe pain that prevents weight-bearing, significant swelling or bruising, numbness or tingling, visible deformity, or pain that doesn't improve with rest. Our Kingston upon Thames clinic can assess urgent concerns and refer for imaging if needed.
Injury Prevention Strategies
Prevention is always better than cure. At Lambert Sports Clinic, we emphasise proactive strategies to help runners throughout Surrey stay injury-free.
Progressive Training
Follow the 10% rule: increase weekly mileage by no more than 10%. Allow recovery weeks every 3-4 weeks.
Strength Training
Include 2-3 sessions weekly focusing on glutes, core, and leg muscles to support running demands.
Proper Footwear
Replace shoes every 400-500 miles. Get fitted at a specialist running shop in Surrey.
Adequate Recovery
Rest is when adaptation occurs. Include easy days and complete rest days in your programme.
Listen to Your Body
Pain is a signal. Address niggles early before they become serious injuries.
Regular Sports Massage
Maintenance massage helps identify and address problems before they cause injury.
The Importance of Strength Training for Runners
One of the most effective injury prevention strategies is regular strength training. Research consistently shows that runners who incorporate strength work experience fewer injuries and often perform better. At our Kingston upon Thames clinic, we design runner-specific strength programmes that target the key muscle groups.
Key exercises for runners include:
- Single-leg squats: Develop leg strength and stability
- Hip bridges and variations: Strengthen the glutes, which are crucial for running
- Calf raises: Build strength in the calves and Achilles tendon
- Planks and core exercises: Develop the core stability needed for efficient running
- Lunges: Improve single-leg strength and balance
Many runners in Surbiton and throughout Surrey have found that adding just two 20-30 minute strength sessions per week significantly reduces their injury risk while improving their running performance.
Warm-Up and Cool-Down Protocols
Proper warm-up prepares the body for the demands of running, while cool-down helps initiate recovery. At Lambert Sports Clinic, we recommend the following protocols for runners:
Warm-up (5-10 minutes):
- Start with 5 minutes of brisk walking or very easy jogging
- Perform dynamic stretches: leg swings, walking lunges, high knees
- Include running-specific drills if preparing for faster sessions
- Gradually increase pace to your intended training pace
Cool-down (5-10 minutes):
- Gradually reduce pace over the final minutes of your run
- Finish with 5 minutes of walking
- Perform static stretches for major muscle groups
- Consider foam rolling or self-massage for tight areas
Treatment Options for Running Injuries
When injuries do occur, early and appropriate treatment leads to the best outcomes. At Lambert Sports Clinic in Surrey, we offer comprehensive treatment for all types of running injuries.
Initial Management: The RICE Protocol
For acute injuries or flare-ups of overuse conditions, the traditional RICE protocol provides a useful starting point:
- Rest: Reduce or modify activity to allow healing
- Ice: Apply ice for 15-20 minutes several times daily to reduce inflammation
- Compression: Use compression bandages or garments to manage swelling
- Elevation: Elevate the injured area above heart level when possible
While RICE is helpful for initial management, most running injuries benefit from professional assessment and treatment. Our Kingston upon Thames therapists can provide accurate diagnosis and appropriate treatment planning.
Sports Massage for Running Injuries
Sports massage is a cornerstone of running injury treatment and prevention. At our Surbiton clinic, we use various massage techniques to address running-related issues:
- Deep tissue massage: Releases chronic tension and adhesions in muscles
- Trigger point therapy: Addresses specific areas of muscle tightness
- Myofascial release: Improves mobility of the connective tissue
- Soft tissue release: Combines pressure with movement for targeted treatment
Regular sports massage helps maintain muscle health, identify developing problems early, and support recovery between training sessions. Many serious runners in Surrey include monthly or fortnightly massage as part of their training routine.
Exercise-Based Rehabilitation
Most running injuries respond well to specific exercise programmes. At Lambert Sports Clinic, we design individualised rehabilitation programmes that typically include:
- Stretching exercises: To address tightness contributing to the injury
- Strengthening exercises: To build capacity in affected and supporting tissues
- Balance and proprioception work: To improve joint stability and control
- Progressive loading: Gradually increasing demands on healing tissues
Rehabilitation programmes are progressed based on your response, gradually building capacity until you're ready to return to full running. Our Kingston upon Thames therapists monitor your progress and adjust the programme as needed.
Return to Running Guidelines
When returning from injury, follow these principles: start with pain-free walking, progress to run-walk intervals, gradually increase running time while monitoring symptoms, and increase mileage by no more than 10% weekly. Our Surbiton team can guide your return to running safely.
Gait Analysis for Injury Prevention
Understanding how you run can provide valuable insights for injury prevention and performance improvement. At Lambert Sports Clinic in Surrey, we offer comprehensive gait analysis for runners.
What Gait Analysis Reveals
Gait analysis examines your running mechanics to identify potential issues such as:
- Overpronation or supination of the feet
- Hip drop or pelvic instability
- Overstriding or cadence issues
- Arm swing asymmetries
- Ground contact time imbalances
By identifying these issues, we can recommend specific interventions, whether that's strengthening exercises, running form modifications, or footwear changes. Many runners in Kingston upon Thames have benefited from gait analysis, particularly those experiencing recurring injuries.
Returning to Running After Injury
The return to running after injury requires patience and careful progression. At our Surbiton clinic, we guide runners through this process to minimise the risk of re-injury.
Criteria for Returning to Running
Before resuming running, you should generally meet these criteria:
- Pain-free during daily activities
- Full range of motion in affected joints
- Adequate strength in relevant muscle groups
- Able to complete rehabilitation exercises without pain
- Pain-free walking at a brisk pace
A Sample Return-to-Running Programme
Here's an example of how we might progress a runner returning from injury in Surrey:
Week 1: Walk/run intervals: 1 minute running, 4 minutes walking x 4 (total 20 minutes)
Week 2: Walk/run intervals: 2 minutes running, 3 minutes walking x 4
Week 3: Walk/run intervals: 3 minutes running, 2 minutes walking x 4
Week 4: Walk/run intervals: 4 minutes running, 1 minute walking x 4
Week 5: Continuous running: 20 minutes at easy pace
This is a general template; your specific programme will be tailored to your injury, fitness level, and goals. Our Kingston upon Thames team monitors progress throughout and adjusts the programme based on your response.
Struggling with a Running Injury?
Don't let injury keep you from the sport you love. Book an assessment at Lambert Sports Clinic today. Our experienced team in Surrey, Kingston upon Thames, and Surbiton is here to help you recover and return to running.
Book Your AssessmentWhen to Seek Professional Help
While some minor niggles resolve with rest and self-care, many running injuries benefit from professional assessment and treatment. Consider seeking help at our Surrey clinic if:
- Pain persists for more than a few days despite rest
- Pain affects your running gait or causes limping
- You experience swelling, bruising, or warmth around the injured area
- The same injury keeps recurring
- You're unsure about what's causing your pain
- Self-treatment isn't improving your symptoms
Early intervention typically leads to faster recovery and better outcomes. At Lambert Sports Clinic in Kingston upon Thames, we provide thorough assessments and evidence-based treatment to get you back on track.
Running in Surrey: Local Resources
Surrey offers fantastic running opportunities, and connecting with the local running community can enhance your experience while providing support for injury prevention.
Local Running Clubs
Joining a running club provides structure, motivation, and access to experienced runners who can share injury prevention tips. Several excellent clubs operate in the Kingston upon Thames and Surbiton area, welcoming runners of all abilities.
Popular Running Routes
The Surrey area offers diverse running terrain:
- Thames Path: Flat, scenic running along the river through Kingston
- Richmond Park: Varied terrain with beautiful surroundings
- Bushy Park: Traffic-free running close to Surbiton
- Local parkruns: Free, weekly 5km events throughout Surrey
Varying your running surfaces can help reduce injury risk by distributing stress across different tissues. Our Kingston upon Thames clinic can advise on appropriate terrain for your current condition and goals.