Returning to sport after an injury can be exciting, but it can also feel uncertain. This guide explains how return-to-sport rehabilitation works, what we look for before increasing training and how you can rebuild the strength and confidence needed to return sustainably. Often, the questions become clearer once the worst of the pain has passed. Even if your pain has settled, you may still be asking yourself: Is my body strong enough? Can I start running again? Will I cope wit

Introduction Many runners diligently following mileage schedules and manage their weight, yet still develop frustrating knee and foot pain. Why does this happen despite having strong foundations in place? Forces and Common Injuries in Running The body is subject to 3-4 times your bodyweight during the stance phase of running. The foot/ankle, knee muscles and tendons are responsible for managing up to 75% of this force (1). Moreover, the average runner takes approximately 900-

Running workload and bodyweight Introduction In the previous post, we explored running concepts and foot strike patterns. Two key conclusions emerged: There is unlikely to be a single optimal foot strike pattern for all runners. Understanding how the body absorbs and generates forces during running allows us to prepare sensibly, maximise enjoyment, and reduce injury risk. Running injuries typically develop gradually from cumulative loading, eventually reaching a tipping point

Millions of people worldwide run to improve fitness, reduce stress, enhance wellbeing, or simply for the joy of it. Over thousands of years, the human body has adapted to challenging environments, with hypotheses suggesting that the demands of persistence hunting and long-distance foraging drove skeletal adaptations optimised for efficient endurance running (1). Roughly 10% of the population regularly jogs or runs a few kilometres, while more committed runners comfortably co