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.

So, how can you reduce your risk of injury, and when is a persistent niggle more than something that simply needs rest?

Aliza is a podiatrist with a Master’s degree in Podiatric Sports Medicine and a particular interest in sports injuries. She looks at how the whole lower limb is working to help identify why symptoms may have developed.

In this blog, Aliza answers some of the questions runners and rugby players commonly ask about recurring ankle sprains, gait analysis, injury prevention, orthotics and returning to sport safely.

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:

• Your ankle strength and range of movement

• Balance and stability

• How your foot and ankle respond to loading

• Your walking and running pattern

• Your footwear

• 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?

Some of the conditions we commonly assess include:

• Plantar heel pain, sometimes known as plantar fasciitis

• Achilles tendon pain

• Pain around the shin

• Pain at the front or side of the knee

• Ankle sprains and instability

• Stress-related bone injuries

• Pain around the ball of the foot

• 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.

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.