Stay injury free

Paal Drummond (1)Volvat Logo 2009 without subtitle

Written by Paal Drummond, Physiotherapist Volvat Medical Center, Department of National Theater.

Spring is here, the roads are free of snow and ice, and you have good grip under your legs. It is warmer and you can lighten the outfit. It's time to get out of the gym and run outdoors. Now the expectations are high for how the running form is after a winter with regular training. Spring bumps and tingling bones are set in motion with desire and zeal, but it is okay to take some precautions to avoid strain injuries.

Running is heavy for the body, and for each step the legs are exposed to shocks that are to be absorbed by joints, muscles and tendons. As mentioned in the previous articles, it is now you want to enjoy the work you have put in with regard to strength training and the many running sessions on the treadmill and out in the winter darkness.

The joy of being able to run outside in light clothing will for many result in you running longer than you did in the winter and that you also run several days a week. Despite the fact that the basic form may be good, it is important that the length of the runs is not increased too quickly and that the number of running sessions a week does not become too many too fast. In this way, one can easily prevent stress injuries. Another mistake that is easy to make in the spring is to increase the pace because the body feels light and free. Keep the pace down on the leisurely walks, do not be tempted to hang on to those who run past you. Save energy for interval workouts, this is where you should run fast.

Runners will most likely experience a strain injury at some point, even though you may have done a lot right with regards to training. An acute injury, in contrast to a strain injury, usually causes immediate pain and one can not run on, eg Achilles tear or ankle sprain. A strain injury comes on insidiously and in the beginning does not cause greater discomfort than being able to maintain both the amount of running and the intensity. You feel tenderness after training and the day after, but during the actual running session you do not notice anything. Thus, you continue until it starts to get uncomfortable and painful the first minutes of the running session, until you are warm. It is still not bothersome enough to take a break from running. The result can be pain during the entire run and changed running pattern with limping. If you end up at this stage, you have made some unwise choices and the consequence may be a longer absence from running than necessary.

So what do you do when you start to feel discomfort and murmur after the run? Should you hurry to the doctor? No, the easiest and most obvious thing is to take a break from running for a few days and train alternatively. If the discomfort reappears when you resume running, you can consult a doctor or physiotherapist for an assessment and get suggestions for measures.


The most common strain injuries that occur in runners include the hip, knee and leg / foot.

Trochanteric tendonosis: On the outside of the hip there is a bony structure where the tendons of the gluteal muscles are attached. In case of overload, a chronic pain condition can develop that causes discomfort during and after running. This is a widespread injury among long-distance runners and can be due to running on a monotonous surface, difference in leg length, biomechanical conditions in the foot (overpronation). The treatment in the first instance is relief and alternative training, then it is important to correct any misalignments in the foot with soles. It is also important to strengthen the muscles on the outside of the hip. Contact a physiotherapist for assessment and training guidance

Jumper's knee: This is an overload of the tendon that comes from the thigh muscles and which attaches to the calf bone. The pain is usually located just below the patella. In addition to running provoking pain, stairways and prolonged sitting position with little opportunity to stretch the knee can also provoke pain. It is important to refrain from running and exercise alternatively without provoking. Strength training of the thigh muscles in eg leg press apparatus with low load and many repetitions can be effective. It is a good idea to contact a physiotherapist for exercise guidance. This disorder may require long-term rehabilitation and in the absence of improvement, surgery may be necessary.

Runner's knee: This is a strain injury that results from many repetitive bending and stretching movements in the knee. The tendon comes from the outside of the hip and attaches to the outside of the calf leg, to the underside of the knee. With movements in the knee, the tendon will slide back and forth over a bone structure and it will develop into an inflammation. In the first instance, relief is important in the hope that it will get better, and if that does not help, you should consult a doctor for a possible cortisone injection and physiotherapist for guidance in training and stretching.

Osteomyelitis: This is a very common strain injury among runners. The pain is localized to the inside of the calf bone, and the causes can be biomechanical conditions in the foot such as overpronation and too rapid increase in training volume and intensity. Initially, it must be trained alternatively to calm the inflammation together with anti-inflammatory drugs. Then the calf muscles must be stretched and any misalignments in the foot must be adjusted with soles. Seek out a physiotherapist for help. If the problem persists, the solution may be surgery.


Achilles tendinosis: This is a chronic pain condition in the Achilles tendon that is a result of ignoring an acute inflammation and maintaining running. Relief in the form of rest and alternative training is necessary, and systematic stretching together with eccentric training of the calf muscles over a 12-week period can heal the injury. Any misalignments in the foot must be adjusted with soles and also a heel insert that will relieve the Achilles tendon can have a beneficial effect on healing. If conservative measures do not succeed, surgery is a possibility.

Plantar fasciitis : This is a common strain injury in the foot and the pain is localized to the underside of the foot, at the back of the heel. In the beginning, there is only pain in the first minutes of the run and in the first steps in the morning. If you ignore the injury, it will eventually hurt to walk and running is impossible. Relief and alternative training are necessary, as well as a possible adjustment of the soles, as flat feet and overpronation can be a triggering cause. Pressure wave treatment has also been shown to have a good healing effect.

Common to these stress disorders is that they start small with murmuring and discomfort, and the most important measure is, as I said, to take it easy for a few days, and then resume training in the hope that the problem will not return.

A small tip that can prevent injuries is to invest in new running shoes, and it is also wonderful to meet spring with a new footwear.

Run in the spring to meet, but listen to the body.

Paal Drummond (1)Volvat Logo 2009 without subtitle

Written by Paal Drummond, Physiotherapist Volvat Medical Center, Department of National Theater.



Sports injuries - Roald Bahr and Sverre Mæhlum

Clinical Sports Medicine- Peter Brukner and Karim Khan



Age: 45

Residence: Bærum

Distance during the BMW Oslo Marathon 2020:
I run half, and of course aim to have the widest smile all the way.

Previous participation in the Oslo Marathon:
«10 for Grete» 2013, Half Marathon 2014 and 2015, 2017 and 2018 and marathon in 2019.

Three words that describe me:
Outgoing, Smiling, Energetic

Instagram: @muddylicious