New runners most often meet five injuries. The NHS goes through knee pain, Achilles pain, shin pain, heel pain and muscle strains in turn: what each feels like, what to do, and when to see a doctor. We set the original out in tables and picked out what the five have in common.
1. Do not run in pain. For knee pain, heel pain and muscle strains alike, the NHS says not to run while it hurts.
2. Ice, wrapped. For the knee and muscle strains, up to 20 minutes a few times a day; for the heel, roll a frozen water bottle for 15 to 20 minutes. Never put ice directly on skin.
3. Three ways to prevent it. The right shoes, 5 to 10 minutes of warm-up and cool-down, and building up slowly.
Five injuries — the feeling and the response
| Injury | What it feels like | What to do |
|---|---|---|
| Knee pain (runner’s knee) | Pain at the front of the knee, around it, or behind the kneecap; dull, or sharp and severe | Ice wrapped in a damp tea towel for up to 20 minutes, a few times a day |
| Achilles pain | Pain and swelling at the back of the ankle or heel; a minor constant ache or sudden sharp pain, sometimes worse on waking | Wrapped ice, gentle massage with the fingers, consider heel wedges |
| Shin pain (shin splints) | Dull pain in the shin that can turn suddenly sharp and stop you running | Wrapped ice regularly for the first few days |
| Heel pain (plantar fasciitis) | Sharp pain on putting weight down, “as if you’re walking on sharp stones” | Freeze a small water bottle and roll it under the foot for about 15 to 20 minutes |
| Muscle strains | Sudden sharp pain in the hamstring or calf, “as if someone has kicked you” | Stop at once, ice for up to 20 minutes a few times a day, raise the leg on a pillow |
Causes the original gives: for the Achilles, wear and tear on the tendon from regular running; for the heel, a sudden increase in running, running uphill, or worn-out unsupportive shoes; for muscle strains, new runners whose muscles are not yet used to running.
When to see a doctor, and when to run again
| Injury | See a doctor | Running again |
|---|---|---|
| Knee | Straight away if the pain is severe or the knee is swollen; if the pain does not go away after 1 week | When a GP or physiotherapist says so; timing depends on cause and severity |
| Achilles | Straight away for sudden sharp pain (a possible tendon tear); if it still hurts after 2 to 3 weeks | Rest until the pain goes |
| Shin | If swollen, severe, or not improving in a few weeks | A break of a few weeks, then start again slowly |
| Heel | Straight away for a lot of swelling in the heel or foot; otherwise if the pain persists | Treated early, it normally goes in a few weeks |
| Muscle strain | Not stated on this page; it points to strain advice | Can take months, depending on severity |
A GP is a UK family doctor. Readers elsewhere can read that as the nearest appropriate clinic (our gloss).
What the five share — our own digest
- Ice — it appears for all five, each time with the warning not to put it directly on skin.
- Swelling and sharp pain mean now — for the knee, Achilles, shin and heel, the advice is not to wait if there is swelling or severe pain.
- The range of recovery — 1 week for the knee, 2 to 3 weeks for the Achilles, a few weeks for shin and heel, up to months for a muscle strain, the longest of the five.
Prevention — the NHS’s three points
- The right shoes — getting fitted at a running shop matters. They need not be an expensive brand; every brand has cheaper models suitable for beginners.
- Warm up and cool down — 5 to 10 minutes of brisk walking or gentle jogging before a run, and 5 to 10 minutes at an easier pace or walking afterwards.
- Build up slowly — do not raise intensity or distance too quickly. Repeat a similar run at least 3 or 4 times before moving on. Couch to 5K builds gradually to 5km over 9 weeks at 3 times a week.
Specific warm-up moves are in how to warm up before exercise, post-run stretches in how to stretch after exercise, and the 9-week plan in Couch to 5K.
Checklist
- ☐ Do not run in pain
- ☐ Ice wrapped in a towel, up to 20 minutes
- ☐ Swelling or sudden sharp pain: see a doctor straight away
- ☐ 5 to 10 minutes either side of a run; repeat a run 3 or 4 times before building
Questions that remain
Are there exercises to do before a knee hurts?
The NHS sets out five separately — see knee exercises for runners. It says they are not suitable for people who already have a knee injury.
How do I stay motivated while resting?
The original suggests setting a specific goal, such as a 5km race or a charity run, and running with a partner.
Sources
- NHS — Knee pain and other running injuries (reviewed 25 November 2022; next review shown as due 25 November 2025; checked 5 October 2026). The feeling, causes, response, when to seek care and return for the five injuries; the three prevention points; staying motivated.
- Our own digest. “What the five share” and the gloss on GP.
Where to check further
- A running plan — Couch to 5K.
- Knee exercises — knee exercises for runners.
Written on 5 October 2026. The symptoms and responses are as the NHS gives them; the digest is ours. This article is not a diagnosis — see a doctor if pain is severe or lasts.
