Injury Advice for Runners

Injury prevention - injuries can be avoided by following these tips          Warm-up for runners    Joint anatomy for runners
 Running injuries       Injury prevention    Running anatomy

Rehab4Runners is a site providing injury advice for runners, from serious, competing athletes, to those who jog for fun or fitness. The focus of the site is the treatment and rehabilitation of injuries which are common amongst runners, from a runners point of view, with a therapists knowledge. To boot – it’s all written in a language you can understand too! Not only do I cover injury treatment, but also injury prevention, which after all is the best cure!

Rehab4Runners is written by Graduate Sports Rehabilitator Heidi Dawson. That’s me….Hi! 🙂 I am a keen, although not particularly proficient runner which allows me to see injury treatment and rehab from the runners point of view, as well as the therapists. This is a combination which I feel really helps me treat my running clients successfully and with empathy.

I started to write the site after looking at what else was available and seeing a big gap in the available information. At one end the very basic and often outdated injury advice for runners available on many websites. And at the other, the very up-to-date research led sites which are great, but are often too complicated for your average runner to understand. So I have tried to write the site using recent research based information, but without all the technical jargon! Just what you need to know, in a way you can understand it!

So, explore the site, and see what you think! Constructive criticism (and praise!) always welcome! As well as the main body of the site, I also try to write a regular blog post on new research, developments and news from the running world. Make sure you subscribe (see the box on the right) and also follow Rehab4Runners on Twitter (@rehab4runners) and Facebook.

9 thoughts on “Injury Advice for Runners

  1. Do I sign in/subscribe to your website?


    1. Hi Bill. No the website doesn’t currently have a log-in or subsciption feature. All of the information is free to view. More to be added soon! Please bear with me!


  2. I’m a take-my-time, have fun runner but I still enjoy reading about this sport I love!

    Thanks Heidi



  3. Thank you! I have a hip replacement and a variety of lumbar issues, trochanter bursitis. I have had severe pain the last few days not relieved by medication, ice, or Tens therapy. I was getting concerned about the bursa in my hip and went online to research. The rotation exercises you suggested are similar to those recommended to me by my therapist. I did several of the clam and internal rotations and I feel a HUGE relief in the hip. Thank you very much for the valuable and free help!


  4. So glad I stumbled upon your excellent site, while searching for tips on coping with persistent injuries. Long and short of it is I do too much! However, it’s hard to accept and act on this when you just love running. I have peroneal tendonitis at the moment, so am off running much to my frustration! However, reading the helpful tips you have provided makes me realise it isn’t the end of the world and if I rest and recover sufficiently now, I shall soon be back up and running, albeit more gently and probably less miles than before. Thanks again – keep up the good work here!


    1. Hi catherine i know it was a few month ago How did you deal with your tendinitis .I have not run for 10 weeks due to outer lower leg pain .which occurred after running but was okay while I was running .was this the same in your case .any info would be great .I’m not very good at this resting lark thanks


  5. jeffrey campbell 4th Dec 2016 — 12:23 pm

    Hello heidi great read i do believe this article will help fix my imbalance…. I am having groin pain during exercise but no inflammation. My friend is a chiropactor and said my left QL has been tight causing a lift as well… As a track coach myself i am 98% sure this is the problem that is a result in playing softball during the summer and sprinting around the bases in a counter clockwise using my right leg to push off more and not activating my left glutes as much or as needed… The pain progressed slowly during the summer and during fall rugby season it has been steady keeping me from working out.. Rest has done very little. Thoughts?


  6. This is a great resource! Thanks for all of your great advice! I am a runner who is constantly struggling with injuries! So this website is a a great go to!


  7. I’m trying to work out what I might have wrong with my right knee. I am an athlete (middle distance) and as an older (42) runner I do take care not to over-do it with training and stick to off road running (apart from track sessions).

    I am not overweight, and I do maintain core/glute/stability training.

    Last saturday I did a 3k, 800m and 2k Steeplcase, perhaps pushing it a bit too much. One sunday I went for long slow run and knee felt a bit uncomfortable.

    Monday, well, I couldn’t run in it!

    So I took a few days off completely and put ice, anti-inflamatories, although no obvious swelling.

    Now, I am able to do anything but run pain free?! And occasionally when walking my knee feels heavy, stiff and awkward. Feeling is behind knee cap and is really not comfortable.

    Is this serious, needing medical advise, or a case of resting?

    Don’t want to cause more damage, and really would like to know what it is.


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