Authored by Donna Withers - Physiotherapist @ Bureta This is a common question we get asked. As a runner it is always our goal to be running one hundred percent pain free. Unfortunately in reality this is often not the case as many runners are constantly dealing with a niggle whether it be a slight pain in the knee to a tight calf or a niggling hamstring. These small niggles and aches often don't bother us enough to need to take time out from running but do stop training from being enjoyable. There are a wide range of running injuries that are common complaints amongst the running population. These range from severe injuries which require a lot of time off to mild aches that can come and go. You can reduce the risk of needing to take too much time off with how you go about managing your injury. Taking the time to seek treatment and getting a treatment plan that focuses on the causative and underlying factors and developing a long term management plan for prevention which often includes strengthening, stretching and regular maintenance through the use of a roller and massage can significantly reduce time off. An example of a very common running injury is Patellofemoral Syndrome also known as "runners knee" this is the irritation of the cartilage on the underside of your knee cap. This is commonly seen in runners who don't have good biomechanics with loading/running. This can be caused by a number of factors i.e. weakness of the quads, gluts, hips or poor foot control/overpronation (rolling in). By focusing on the correct strength exercises which improve biomechanics and therefore reduce the loading of your knee training can be continued by reducing intensity and cross training. Prevention is always the key whether you have an injury or you are just looking to avoid one your physiotherapist at Bureta can assess your biomechanics and work with you to develop a management plan to keep you out on the track. See our previous blog on some tips for running injury prevention. Remember the best injury cure is injury prevention ' happy running!!