Running injuries are very common; be it that you have developed knee pain or shin pain. There is a way that you can get back to running.

Running injuries usually occur because you have progressed too quickly in either speed (pace), volume (distance), frequency or environment (hills/ off road).

...and keeping in mind that none of us are biomechanically perfect (well most of us anyway...), we need to work with the body we have!

This step-by-step programme is only recommended for clients of Finest Physio Ltd with a diagnosis for their running injury, and have a good fitness level.

This programme would have been explained to you at your last appointment.

Before commencing please read all notes below:

• Stretch immediately after your session!
• Never increase time and pace in the same session
• Never progress to next step unless you are pain-free during and after run, and feel completely comfortable to progress to next step
• If you feel a 'niggle' e.g. at the 7min mark during Step 3, then slow down to walk the last 3min. Stick to 3W-7J-3W for a couple of sessions, then progress to 3W-8J-3W, and then 3W-9J-3W
• Muscle soreness/stiffness can be common following a run, and usually resolves within 48 hours