In the fourth in a series of columns aimed at helping people avoid or recover from injury and prepare well to participate in sport, motion sports therapist Stuart Farmer looks at common injuries caused by running and how to deal with them.

LIKE any sport running comes with many common injuries, which many people at some point will suffer from.

Shin splints is a pain on the lower inside part of your shin. This needs to be diagnosed by a professional. After runs apply the RICE technique: Rest, Ice, Compression and Elevation. Try wearing compression socks and running on softer ground.

Runner’s knee is pain on the outer edge of the knee joint, just below it, or in the centre of the kneecap often feeling worse during a run. To relieve symptoms RICE after runs and take some anti-inflammatories. Never dramatically increase your training plan. Workloads need to be increased gradually to give the body a chance to adapt.

Achilles tendonitis is pain and stiffness in the heel and back of the ankle. This injury can come on quickly and leave you unable to exercise for months. RICE it and if it remains sore after a few days get it seen to by a doctor. Purchasing proper running shoes from a specialist sports shop cannot be underestimated.

Plantar Fasciitis is a pain located to the underside of the feet, or focused in the heel. To relieve it stretch the whole leg and foot effectively. Get deep into the tendon by rolling your foot over a tennis ball.

Sprains cannot always be prevented. Warming up correctly will limit the amount of shock absorbed, but sometimes swelling and bruising will quickly follow. RICE it but never ice directly onto the skin, and for more than 20 minutes. Do this several times for at least 48 hours.

Understanding the different aches and pains will at least give you some indications that it might be time to take a vital rest.

Stuart runs a mobile service, Motion Sports Therapy, delivering treatments to your home, office or sports club. Find out more by visiting www.motionsportstherapy.co.uk or contact him on 07776 092540.