What happens at your first appointment?
From mapping out your complaint to discussing the treatment options: what we cover in that first conversation.
Read moreAn injury is frustrating, especially when you were just in good shape. The good news: with the right build-up, most runners return stronger than before.
Start with walking
Before you run again, you need to be able to walk briskly for half an hour without pain. That is a simple but reliable test.
After that, a walk-run schedule follows: short blocks of running alternated with walking, slowly building up over a few weeks.
Strength matters
Running is a strength sport in disguise. Every step puts a load of two to three times your body weight on your legs.
That is why every return-to-running programme at Harbour Clinic includes strength exercises for the calves, thighs and hips, two to three times a week.
Listen to your body
Some discomfort during or after running is acceptable, as long as it settles within 24 hours and does not get worse from week to week.
If the pain increases, take a step back in your schedule rather than stopping completely. And if you are unsure, ask your physiotherapist.
This article is general information and not medical advice. Whether something applies to your situation can only be assessed during a consultation.