Running and Rugby Injuries: Advice from a Sports Podiatrist
Running and rugby place very different demands on the body, but both can take their toll on the feet, ankles and lower limbs. Runners experience repeated loading over many miles, while rugby players must also manage sudden changes of direction, acceleration, contact and uneven ground.
Why do I keep getting ankle sprains when running or playing rugby?
A previous ankle sprain is one of the factors that can increase the likelihood of another. Although the pain and swelling may have settled, strength, balance, mobility and confidence in the ankle may not have fully recovered.
This can leave the ankle feeling unstable or more likely to give way, particularly when running on uneven ground or changing direction quickly during rugby.
Repeated ankle sprains should not simply be accepted as part of playing sport. A podiatry assessment can look at:
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Your ankle strength and range of movement
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Balance and stability
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How your foot and ankle respond to loading
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Your walking and running pattern
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Your footwear
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The demands of your sport and current training
Treatment will depend on what the assessment finds. It may include targeted rehabilitation exercises, advice on managing your training load, footwear recommendations or, where appropriate, additional support.
Do I need a gait analysis or biomechanical assessment for a running injury?
Not every ache or pain requires a gait analysis. However, a gait analysis or biomechanical assessment can be valuable when an injury keeps returning, symptoms appear during particular stages of a run, or the cause of the problem is unclear.
At Active Life Podiatry, we assess more than the feet alone. We look at how you stand, walk and run, alongside your joint mobility, strength, stability and overall lower-limb function.
A running assessment may help us understand:
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How your feet and lower limbs move while running
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Where and when particular areas are being loaded
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Whether strength or mobility may be contributing to your symptoms
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How your footwear interacts with your movement
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Whether your current training demands may be affecting recovery
Gait analysis should not be used in isolation or treated as a way to identify one “perfect” running style. It forms part of a wider clinical assessment, helping your podiatrist build a more complete picture and develop a treatment plan that is personal to you.
What are the most common running and rugby injuries seen by podiatrists?
Some of the conditions we commonly assess include:
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Plantar heel pain, sometimes known as plantar fasciitis
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Achilles tendon pain
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Pain around the shin
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Pain at the front or side of the knee
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Ankle sprains and instability
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Stress-related bone injuries
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Pain around the ball of the foot
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Blisters, damaged toenails and other footwear-related problems
These problems do not always have one simple cause. Symptoms may develop following a sudden increase in training, changes in footwear or playing surface, reduced recovery, an underlying strength or mobility issue, or a combination of factors.
The location of pain alone does not always tell us why it is happening. A podiatrist can assess how the foot, ankle and wider lower limb are functioning and help identify the factors most relevant to your injury.
How can runners and rugby players help prevent injuries?
It is not possible to prevent every sports injury, but you can reduce avoidable risks by preparing your body for the demands being placed on it.
Build your training gradually
Sudden increases in distance, speed, intensity or frequency can place more demand on the body than it is ready to manage. Give yourself time to adapt, particularly when returning after a break or injury.
Include strength and balance work
Running and rugby require more than cardiovascular fitness. Strength, balance and control through the feet, ankles, calves, knees and hips can all support movement and help your body tolerate the demands of training.
Wear suitable footwear
Choose footwear that is comfortable, fits properly and is appropriate for your activity and playing surface. Replace running shoes or boots when they become excessively worn or no longer feel supportive.
Allow time for recovery
Rest and recovery are part of training. Persistent fatigue, soreness or a drop in performance may indicate that your body needs more time to recover.
Pay attention to recurring symptoms
A small niggle does not always mean you need to stop immediately, but pain that repeatedly returns should not be ignored. Addressing a problem early can help prevent it from becoming more difficult to manage.
When should a runner or rugby player see a podiatrist instead of just resting?
Rest may be appropriate for a minor ache after an unusually demanding session. However, rest alone does not always address the reason symptoms developed, which is why pain can return as soon as training resumes.
Consider booking a podiatry assessment if:
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Pain has persisted for more than a week or two
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Symptoms return whenever you run or play
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You repeatedly sprain or roll the same ankle
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Pain is affecting your performance or changing how you move
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You are struggling to return to sport after an injury
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You experience swelling, instability or reduced movement
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You are unsure whether it is safe to continue training
Seek urgent medical advice following a significant injury if you cannot bear weight, notice an obvious deformity, experience severe pain or swelling, or have numbness or a change in skin colour.
Can custom orthotics or insoles improve performance and prevent injury?
Custom orthotics can help some people manage particular injuries or biomechanical concerns, but they are not needed by every runner or rugby player. They should not be viewed as a shortcut to improved performance or a substitute for rehabilitation, strength and appropriate training.
Where clinically appropriate, orthotics may help redistribute pressure, reduce load on a painful area or improve comfort during activity. At Active Life Podiatry, they are only recommended following a comprehensive assessment and may be used alongside:
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Rehabilitation exercises
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Training and recovery advice
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Footwear recommendations
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Strength and mobility work
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Other appropriate treatment
The aim is to find the right combination of support and rehabilitation for the individual—not simply to prescribe an insole to everyone experiencing pain.
The key takeaway
Recurring sports injuries are rarely something you should simply learn to live with. Whether you are repeatedly rolling your ankle on the rugby pitch or experiencing pain every time you increase your running distance, a thorough assessment can help identify what may be contributing to the problem.
The right treatment will depend on you, your injury and the demands of your sport. Addressing symptoms early can support a safer recovery, more consistent training and greater confidence when you return to activity.
Don’t let a recurring injury hold back your training
If you’re experiencing a running or rugby-related injury, the team at Active Life Podiatry can help. We offer biomechanical assessments, gait and running analysis, injury treatment, rehabilitation, footwear advice and custom orthotics where clinically appropriate.
📍 Find us at: 1 Parsons Green Lane, Fulham, London, SW6 4HP
💻 Book your appointment here.
Take the next step toward better movement, faster recovery, and lasting performance.
Book your appointment today and step into your strongest stride yet.
Written by: Penny Kay, Podiatrist
Published and clinically reviewed: 31 July 2026
We’re here to help you to #TakeSteps
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To an active recovery following injury
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To active, healthy feet for your family
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To a personal best
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To an Active Life
Penny Kay
Podiatrist
We are here to help you to #TakeSteps
- To an active recovery following injury
- To active, healthy feet for your family
- To a personal best
- To an Active Life
