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Ask a Physio

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How do you prevent running injuries or get on top a "niggle" fast? Ask our expert Physiotherapists.

Got a question for Brad and the team at Sydney Physio Solutions? Ask them in the comments section below!

 Dr Brad McIntosh and his team at Sydney Physio Solutions are excited to partner with Blackmores again for the 2022 Sydney Running Festival, helping everyone get to the line in good shape! Amazingly, this is the 11th year that Brad and his team have helped out by answering your injury prevention and management questions.

Sydney Physio Solutions is a group of leading Physiotherapy, Pilates and Massage clinics based in the CBD of Sydney.

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Hi Bad,
I purchased new trainers about 4 weeks ago and am experiencing numbness in my right toe (only) about 2km into a run. I've never had this issue before. I have tried loosening the laces (as much as possible) to prevent pressure being put on my foot but it hasn't helped. Any tips for alleviating this?
Thanks for your help.
Hi Brad,
I have been following the training plan for my first half marathon . It has been a great help and up until about 10 days ago I have had no problems . My times and fitness have been improving but I have now developed right hip pain . This pain is present when walking ( intermittently ) or running ( every time) and presents deep in the joint when the leg is under load i.e. weight bearing rather than as I stride. If I stand on one leg and "bounce" on this leg it hurts .
I have followed same routine of warm ups and post exercise stretching through out and this is not helping to alleviate this pain . This week I ran on Tuesday for 6 kms and it hurt on the hip for the first 4 kms . Not sure if it really disappeared or I just got used to it .
I don't want to miss out on training but don't want to make an injury much worse also.

Any advice would be appreciated

Thx David
Hi Brad,
I have developed a calf strain and a high glute problem both on my right side. I am getting treatment and doing some cross training (riding and swimming) while I get treated but I am wondering if I need to replace my shoes. I am also getting major blisters during every run on the inside area of the top of my archway. I alternate between 2 pairs, both trail shoes, the main pair purchased in February which I have done 4 half marathons and a 37km trail run in. The alternate pair I bought second hand last year as a try with trail shoes which I have done a marathon in January in. Tread both look okay on both but would the structure of the shoes be contributing to my injuries?
Your thoughts are most appreciated on the subject,
Hi Brad,
Over the past month or so I have been getting a sore right ankle (inside of ankle) after running, it is tender to touch and hurts to walk. I have been icing it regularly and trying to take it a bit easy on my runs but won't seem to go away,what do you think is the cause and what can I do?

Also sometimes (like after this mornings run!) the base of my heel it sore and hurts to walk on (same foot), could this be the same problem causing this?

Hi Brad,
I have a bit of a history of ITB inflammation and hamstring strains. What exercises should I be doing to strengthen this area to prevent any flare-ups?
Hi There. When I walk down stairs, my right ankle hurts (quite a bit). I can't really put much weight on it. It is worse after running.
Thank you
Hi Brad,

I have regular pain in my glute medius and mid back after running, mostly left side, regardless of distance or pace. I have been running half marathons for about 15 years, and this has worsened in the last 5 years.

I also have an imbalance on my right side of my body, which I've been advised is a result of heavier foot striking on the right foot. I now find it much harder to balance when standing on my right foot, rather than my left foot. The imbalance is likely contributing to the glute medius and mid back pain i.e. left side muscles being over -recruited when running, due to weaker right side

I do plenty of stretching, yoga, massage and lower body strength work e.g lunges, squats, plus some basic balances twice per week e.g standing on one foot and raising and lowering other foot.

Are there any other activities you can recommend to strengthen the right side, improve the balance, and thus hopefully reduce the glute meidus and mid back pain?

Thanks very much
This is my first official run I've ever signed up for (yay!), but have been a recreational runner for years. A little background info, I have sciatica (more pain on left side) but it is manageable.

In June, I went on a run in a pair of improper running shoes and felt something snap in my knee. I kept running until there was a burning sensation. Ever since this, the pain has not quite gone away. I get a stabbing, weak, dislocated feeling under my left knee cap if I run for a long period of time or am not running light on my feet.

I really do not know what is actually wrong with the knee, and would love to know how to manage this pain or how to aid in healing my knee. Also, is there any sort of training that I should avoid with such knee pain?

I would really appreciate your advice, thank you so much.