Injury Clinic

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Injuries can happen to the best of us. Dr Sneh Khemka, Bupa's assistant medical director, takes you through the five most common injuries and how to deal with them.

Blisters
Friction can cause blisters. Avoid them by wearing close-fitting socks and trainers that fit properly. If you do get one, stop and put on a strong adhesive dressing. This will help prevent further rubbing and protect the skin.

Runner's Knee
One in every 10 runners experiences pain, usually, on the outside of the knee joint. This can come from the rubbing of one of the natural ligaments on the knee joint. Wear good footwear, especially, if you have a tendency to pronate. Good arch support and shock-absorbing insoles can also help.

Shin splints
Refers to pain around the shin area. This can arise when stress is put on the tibia bone causing inflammation of the surrounding tissues, and occasionally of the bone itself.

Plantar fasciitis
This refers to the sheath of fibrous tissue which runs the length of the sole of the foot. Can get inflamed and painful in any area but it is most common around the heel.

Achilles tendonopathy
As you age the Achilles tendon loses elasticity. As it loses its natural stretch, running can lead to inflammation and pain.

All soft tissue injuries should receive the same immediate first aid treatment known as RICE: rest, ice-cooling packs (don't apply ice directly to the skin) and elevation. If needed you can take non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen.

If you have severe pain or don't get better seek medical advice. See your GP or see a sports injury specialist.