The UK’s most Googled running injuries

Run For Heroes
3 min readJun 22, 2021


& how to fix them!

Lower back pain after running — up 200%

Two common reasons for lower back pain: the way you run and having a pre existing back problem.. If you spend time sitting for work, tightening up from stress, and then run, there is a greater chance of pain or injury.

Immediately after running, a handful of simple movements such as lumbar rolls, knees to chest and roll downs can be helpful. Breathing practices also help the recovery process by activating your parasympathetic nervous system.

Sore knee from running — up 400%

‘Runner’s knee’ is the pain under your kneecap during or after exercise. If the sensitivity builds, you can find the pain is increasingly noticeable during other activities such as walking, going up to down stairs and sitting.

If you’re suffering from a sore knee after running, a good recovery programme should include stretching, range of movement exercises such as knee circles, and strength training to build up the muscles that support the knee joint.

How to help shin splints — up 600%

There are many reasons why shin splints occur.Take a look at your training routine: is it too intense? Or is there a lack of recovery time? Shin splints can be caused by the wrong running shoes, a sedentary work life, stress, ill health or even poor sleep.

The best place to start is with, you guessed it, rest! Consider seeking professional advice to discuss your training, health, lifestyle and other relevant factors. Then the best course of action can be determined as a route back to sustained running and performance.

Sore achilles after running — up 250%

A sore Achilles usually means you’re overloading the area: this is done by running too much or too hard.

Consider cutting back the intensity of your training by 15 per cent until your Achilles doesn’t hurt. Then you can look to increase the intensity on a biweekly basis by 5 to 10%

Icing the Achilles: You will need a bucket that you can fit your foot in & keep it in there for around 12 minutes.

Ankle support for running — up 250%

For those wanting to know how you can support weak ankles when running, our advice is to strengthen them.

Completing 10 to 15 minute foot and ankle circuits three to four times a week is a great way to build strength, improve performance and prevent injuries.

For more Tips: Visit our Instagram



Run For Heroes

As the original creators of the viral challenge #Run5Donate5Nominate5, our mission is to continue raising vital funds for charity.