A physiotherapist has shared a simple exercise test that people should be able to do before going for a run – and if you can’t do it, you could be at risk of injury
Marathon season in London and Manchester might have sparked a wave of enthusiasm amongst potential runners, but one physiotherapist is asking people to be cautious. Before you lace up and dash out, they insist on mastering one particular pain-free exercise.
Watching people pounding the pavement for charity could mean you’re itching to get your trainers on and join in, but jumping into running unprepared could lead to injury. NHS physiotherapist and rehabilitation expert Ben, who posts on TikTok as @ben.physioandrehab, has flagged up one vital pre-run test to help you avoid any nasty strains or sprains.
In his video, Ben sets the stage with a direct warning: “I hate to tell you but… If you can’t do this exercise without pain then you shouldn’t be running (from a physio)” as he got ready to show viewers the crucial test.
Ben made sure he had enough space on camera before demonstrating the key workout: hopping steadily first on one leg, then the other, to see if such movements led to discomfort.
In his video caption, Ben said: “If you can’t do this exercise without pain, you’re likely suffering with an overuse injury! The most common injuries are: shin splints, runner’s knee, stress fractures, Achilles tendinopathy.”
His final piece of advice to would-be runners was clear and urgent: “Stop running and start your rehab journey!” a firm push toward proper care and recovery rather than risking further harm.
The comments section was quickly flooded with personal accounts of running woes. One individual said: “ran 3 times, got shin splints, doc told me to never run again, no argument from me.”
Another lamented their inability to run: “I can’t do it. I don’t have pain, I just don’t have balance,” while someone else joked about their knee troubles: “I’m not even going to try as my right knee sounds like a bowl of rice krispies just getting off my sofa these days.”
Reacting to this, Ben offered advice: “Strengthening the knee and surrounding muscles would benefit!”.
There were also those who admitted to pressing on despite discomfort, leading to a cautionary response from Ben.
“Nope, it’s the ankle injury from last August but nice try. Still running cause I’m sick of waiting for it to get better. It is what it is,” one commenter posted, prompting Ben to respond: “Wouldn’t recommend running if it’s not healed.”
Someone else sought advice for a more serious issue: “How can I send this to my physio? I have chronic sciatica, last year could barely move so had to stop running and weight training.. his advice was to just run through the pain, anything up to a 7 on the pain scale is ok. ignore the flare ups etc and just act as if the pain isn’t there.”
To which Ben replied firmly: “Definitely wouldn’t run with a 7/10 pain,” adding some crying emojis for emphasis.
Should you encounter discomfort during your run, the NHS strongly advises you stop your activity right away and apply ice to the area in question. If the pain lingers, it’s suggested that you contact your GP.
Additionally, ensuring you’re sporting suitable footwear, along with adequately stretching and warming up prior to setting off on your run, is highly recommended.