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 2020 Sydney Running Festival, helping everyone get to the line in good shape! Amazingly, this is the 10th 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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Hello Brad,
On May 21st this year I had an almost complete tear of the central band of my plantar fascia (confirmed by ultrasound)...I am registered to run in the Blackmores Half...what are my chances of being able to run and then completing?? (this will be my first half...but I have done City2Surf in 63min)

I am totally pain free while walking, yesterday I returned to running 200m/walking 300m over a 6Km length without any week I am allowed to increase that to 300/200 and progress from there...(while running I am reasonably pain free for first two reps...just a tugging feeling) and after that it's fine...

I would come and see you but I live interstate...
Alyson Williams
Alyson Williams 16 Jun 2016
Hi there,
I ran the SMH half which was the longest distance I had ever run. I actually used the Blackmores half marathon training program from last year so my body was ready for the distance. I did however, obtain an injury which I didn't actually realise I had until later that day. The left side of my left foot was incredibly painful which left me limping for a good few days. I rested it for an entire week after the race, tried a short run which then made it swell a little and become tender again.

I went and saw a physio 2 weeks ago now who seemed rather baffled by my injury but came to the conclusion that it was a bone bruise (even though there was no event in the run to cause that) and also a ligament strain. I have done 2 runs this week, one 7km which I stopped and stretched about 4-5km as it started to hurt then tried a short run this morning but decided to walk only after 1km due to it niggling again. I am really keen to get training for the blackmores half but I don't want to damage it further.

What should I do? Its getting me down that I have this minor (feeling) injury but am nervous it could become worse.

Cheers, Caroline
Hi Brad
I ran the Canberra Marathon in April and hurt/tore my outside lower calf at about 21 km and kept running home in 4hrs 53. I left it and just did light running and then ran the SMH Half Marathon in May. I felt the calf hurt again at 6km and had to stop at 9km ...walked a bit...thought I was way too far away from the Finish line so ran through to the end with the sore calf.
How am I best to prepare now for the Blackmores Half?
Do I rest.. do I have physio... do I just run short distances.
Appreciate any advice.


Ann (60 age group)
I have swelling on the pads of both feet which get painful when I run. What can I do?
Congratulations on completing the half! Stretching and ice post run is always a good idea and I would say 2 weeks rest is enough for most people. It is different for everybody so just see how the knee's settle over the next few weeks and go from there. Then its a case of gradually building back up again in terms of distance. I hope this helps

Tanya Bowden
Hi, I completed the half marathon on Sunday and am a little stiff and knees a little tender. I stretched after the race and have been reading since Sunday morning. How many days is an ideal rest period after the half before I go for a run again or play a game of Squash? I understand it'll be different for everyone, but what would you recommend to average person? Thx
Anonymous 22 Sep 2015
Hi Dr. Brad - After running a couple of kilometers I start to get pains in my shins just above my foot, and I used to be able to walk and stretch and they would go away eventually. Now the pain seems to take longer to go away. Could you recommend some stretches for these muscles as this seems to help. Thanks!
Hi there - I have very tight and sore hamstrings. As its only one week till the marathon what is your recommendation for training this week and treatment.

Thanks, Liz