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It’s almost time for the Virgin Sport Hackney Half Marathon. We will probably soon see runners taking to the streets in vibrant East London to get their hands on a well-deserved medal. Whether you’re a beginner when it comes to pounding the pavement, or you’re an experienced runner with many medals under your belt, it’s important to prepare correctly to avoid Hackney Half Marathon Injury.

We asked Capital Physio physiotherapist Tanvi Tiwari for her advice on avoiding five common injuries:

Plantar Fasciitis

What is it? A common ailment for runners. This condition results in a stabbing or aching pain at the base of the heel or bottom of the foot. The pain is often worst when you take your first steps of the day. This tends to wear off and return during running.

How can I prevent it? In runners, it is commonly caused by overuse and worn-out footwear weakening and tightening your foot muscles. Prevention techniques include rest, icing, orthotics, along with correctly fitted trainers, taping and of course stretching your ankle and foot muscles.

Achilles tendinitis

What is it? The Achilles tendon is a tough, thick band of tissue that attaches the calf muscles to the heel bone. Achilles Tendinitis is the inflammation of this important tendon, causing pain and swelling at the back of the lower leg. This Hackney Half Marathon Injury can be prevented by the following tips.

How can I prevent or treat it? Causes include improper footwear, quick increase in mileage, tight calf muscles or naturally flat feet. Stock up on anti-inflammatory, invest in supportive shoes and orthotics if required. Remember R.I.C.E – rest, ice, compression and elevation!

Patellofemoral pain syndrome AKA Runner’s Knee

What is it? If you experience a constant ache around and underneath your knee cap which worsens when activity is increased, you could be experiencing runner’s knee.

How can I prevent or treat it? Common causes include poor bio-mechanics, unsupported footwear including running on downhill or uneven surfaces. Avoid running on uneven surfaces and resist any temptation to increase intensity and volume too much in the run up to a half marathon. Icing and anti-inflammatory pills should also help ease discomfort in the short term.

Iliotibial band syndrome

What is it? The iliotibial band is a thick band of fascia that runs on the lateral side of the leg from the hip to just below the knee. IT band syndrome causes pain and swelling on the outside of the knee and is very common in runners.

How can I prevent or treat it? This common overuse injury is often caused by either wearing worn-out trainers, over training or not warming up or cooling down enough. Avoid suffering this common issue by cutting down on mileage to reduce friction, foam roll your thighs and stretch frequently.

Shin Splints

What is it? This common runner’s ailment takes the form of sharp and results in stabbing pains in the front of your lower legs. If left untreated, this condition develops into a stress fracture in the tibia. It can further lead to excruciating pain with every stride taken.

How can I prevent or treat it? Again, R.I.C.E is a great approach, so rest, ice, compression and elevation! Anti-inflammatory medication and stretching can also help to reduce inflammation of the tendons and muscles covering the shinbone, resulting in a painful condition.


If any pain lingers, worsens or prevents you from physical activity then it’s probably a good idea to seek help from professionals. Visit a Capital Physio clinic and one of our trained physiotherapists will assess your running technique. They will also suggest ways to prevent and treat your Hackney Half Marathon Injury.

If you’re a social butterfly, you can find us on Twitter, Facebook and Instagram where you can share your proud half marathon medal photos with us – we’d love to see them!