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Injury guide. Click on the bodypart where you experience pain!

Learn more about the most common injuries related to running, find out what the reasons to your injury could be, typical symptoms, treatment suggestions and rehabilitation excercises. Click on the hip and thigh area, the knees, calfs or feet of the runner below to get the information you need to get back to the running track.

Malin helkropp


In a survey by Runner’s World, 76 percent of all runners in Sweden have suffered from injuries the last 12 months. This is of course an alarming number reported from one of the most popular forms of exercise.

So we asked Sweden’s greatest runner and track & field athlete of all times: Malin Ewerlöf.

What can a runner do to prevent getting injured?



“A workout program should act like a guide or a goal, but your body always has to be in charge. Not your head, not your workout program” says Malin.

She explains that the key to accelerate your training as a long-term runner is to learn to listen to your body — to understand how much it can handle. The will is often stronger than the body’s capacity and stressing your body might result in injuries.

“If you are injured, it doesn’t matter what it says in your workout program. The only thing that gives results is the actual completed training”.

Another reason of injury is that you often train what you’re good at. What happens is that your strengths become stronger and your weaknesses weaker. One day the gap between the two gets too wide and you will hurt yourself.

Malin has seen many examples of how an athlete can turn an injury into something positive, with alternative training and by focusing training your weaknesses. That way you can come back an even stronger athlete than before you got injured.


  • Work on your weaknesses
    If the gap between your strong- and week muscle groups gets to big – you will end up hurting yourself.
  • Listen to your body
    – If your body says no – it’s NO! Listening to your body is always the best way to achieve your long term goals.
  • Turn an injury into something positive
    Take an injury as a wakeup call and take the time to work on your weaknesses – you will come back stronger than ever.

Part 1 of Rehband’s Running Serie: How can I avoid injuries?

Running injuries occur sooner or later for most runners, but there is a lot you can do to prevent and avoid injuries. In Rehband’s Running Series with the Swedish running legend Malin Ewerlöf we go through important aspects of running that can help you to continue with your running without letting injuries stop you.

Part 1 is about how to avoid injuries.

Malin Close up

Rehband ambassador Malin Ewerlöf is the third-place winner in Lidingöloppet

What a race and what a day! With a sparkling blue sky more than 22,000 runners participated in the 51st edition of Lidingöloppet’s  30 km race. The pace was high and so was the atmosphere. The celebrations culminated when the Lidingöloppet veteran and local athlete Malin Ewerlöf ran into the finishing zone as a third-place winner with the time 2:00:09.

Malin has won the race three times previously, in 1996, 2001 and 2009. Congratulations to Malin Ewerlöf and all you other runners who took to part in any of Lidingöloppet’s races during the weekend!


Emma Graaf started her career as an elite athlete in synchronized swimming, but she has focused exclusively on the triathlon since 2009. This change in focus turned out to be a successful move – she won the gold in the Swedish National Championship in 2013 and took home the silver in 2012 and 2014. She views herself as Sweden’s happiest triathlete. Even though she has been very successful, at times Emma has struggled with sprained ankles. We will now take a closer look at what it means to sprain an ankle, what can cause this type of injury and what Emma has done to be able to continue to perform at the elite level despite her injury.


One of the most common running-related injuries is injury to the ligaments on the outside of the ankle. This injury occurs when the ankle rolls outward and the foot turns inward (over supination), which can stretch or tear the ligaments on the outside of the ankle.

“I have had a lot of problems with slightly sprained ankles when I am running in terrain or on uneven surfaces. With Ankle Receptor X-Stable I am able to improve the stability of my ankles during the day and when I am at the gym. X-stable provides excellent support immediately after I have sprained my ankle. Wearing the brace gives me support for my ankle while I am training, so I do not need to worry about spraining my ankle again. It makes my rehab and strength work-outs easier,” says Emma Graaf.

The most common symptoms of a sprained ankle are pain and swelling around the ankle bone, primarily on the outside. It is also possible to notice a decrease in range of motion, and it can hurt to put weight on or apply pressure to the foot .

This injury can be due to insufficient rehabilitation after previous sprains, impaired balance and coordination in the ankle or, as in Emma’s case, training on uneven surfaces.


Rehband’s ANKLE RECEPTOR X-STABLE provides support for the ankle and is small enough to fit in most shoes.

One effective way to gain the stability that the ankle requires in order to be able to complete a running work-out, increase safety and speed up recovery is to use a brace that provides support. Rehband offers several different types of ankle braces, each with a different degree of stabilization. Emma’s personal favorite is Rehband Basic Ankle Support.

“Of all of the braces I have tried, Basic Ankle Support is the best ankle brace for running and biking. It is flexible, easy to put on and offers a lighter support that is needed for higher-intensity work-outs,” says Emma Graaf.

Read more about ankle sprains here. Rehband’s selection of ankle braces are available for purchase online in our webshop. Don’t miss Emma’s blog, where you can read more about Emma and her training regimen!



Infographic NO

Rehband and Runner’s World carry out Sweden’s probably largest running injury survey

Did you know that 76% of all runners in Sweden have been injured over the past two years and 40% of all injuries affect the knee area? Rehband, together with Runner’s World, have carried out what may be Sweden’s largest survey on running related  injuries with more than 4300 participants.  The results are astonoshing.

With the study, we wanted to improve the knowledge about running injuries in order to be able to offer the best information and products – that you can find on this page. 94% said they want to learn more about running related injuries and how to avoid them and this is the place to do that! On the site you can get help to identify an injury, learn how to prevent injuries and download exercises to rehabilitate injuries that has already occurred. But before you have a closer look at the injury section of the site, we want to offer unique insights into the Swedish people’s running habits  and injury pattern. Enjoy!

See a zoomable infographic of the results here:  Infographic.

Who participated in the survey?

  • 4381 people
  • Half men and half women
  • Average age: 41 years
  • Time span: May 21-June 1, 2015
  • Participants from Runners World, Rehband and Lidingöloppet’s channels.
Andreas Bjurman kvadrat 500px

Andreas’s top tips to avoid injury

Andreas Bjurman is the CEO of Sweden’s most prominent chain of physiotherapists and osteopaths, Access Rehab. Here he gives his top tips on how to step up your workout without incurring injuries.

  • Start slowly and do not increase the distance too quickly
  • Listen to your body and, if it’s not behaving as it should, don’t ignore it!
  • Identify why you became injured and learn from it; make changes so that you don’t make the same mistake again
  • Use sport braces and supports to counteract mechanical instability
  • Vary your training; for example, with cross-trainer and balance training
  • Build up your core musculature and don’t neglect your joints

Malin’s top tips to avoid injury

Malin Ewerlöf is Sweden’s no 1 runner of all times. She is also a proud Rehband ambassaor and here she brings her best tips on how to avoid injuries while kicking up your training.

  • Listen to your body
    Do you have sore Achilles tendons? Release the strain on your feet by using heel wedge inserts in your shoes. Are your knees sensitive to the cold? Wear a knee sleeve. Do you get stiff easily? Spend more time stretching.
  • Learn to recognize different symptoms
    Is it just a general ache or the onset of an injury?
  • Act before it goes too far
    If the injury has been allowed to develop, it can sometimes be too late. If it hurts too much, you can save a lot of time and rehabilitative work by stopping or taking a break.
  • “Prehab” is important
    The older we get, the greater the importance of an all-round approach. The ideal is that people train in order to maintain fitness, not to become as good as possible in the short term. It is only when your training has a long-term perspective that you’ll get real results.
Force Ankle Brace Light

Rehband’s Force Ankle Brace Light awarded ISPO winner 2015

Rehband proudly presented new products and designs together with their legendary classic assortment at the ISPO fair in Munchen in February 2015. Rehband was one of the most talked-about brands in the Performance segment and the premium brand was acknowledged through several awards.
The Force Ankle Brace Light was awarded ISPO winner 2015, which is a huge honor and accomplishment. The product is unique in providing high stability and outstanding durability. It is constructed in light weight material of breathable SpaceTex® providing exceptional comfort. In fact, this ankle support is so light that it effortlessly can be worn even in a narrow soccer shoe. – We are proud to produce some of the most exciting and loved sports products on the market. It is exciting times at Rehband and we are investing heavily in everything from product development to design and marketing. With a portfolio of more than 160 unique products we can meet a wide range of needs and help active people maintain, protect and improve their results. With our market-leading products and determination to help people enable their full potential wehope to win more ”best of” awards in the future, says Peter Lenerius, CEO Rehband. Rehband also won the prestigious award Best Booth 2015 at ISPO out of close to 2 600 exhibitors.

Rehband Starts Collaboration with Swedish Sports Legend Malin Ewerlöf

After 60 years of bringing world-leading products to an international market Rehband is investing in a modernized brand by teaming up with Swedish and international athletes. Sweden’s greatest runner of all times, Malin Ewerlöf, is the latest contribution to Rehband’s growing team of Ambassadors.

Malin Ewerlöf has a common goal to empower the performance of athletes. Just like Rehband, she strives to improve the health and safety of athletes at all levels. The injury frequency rate in running is high. For Malin it was the Achilles tendon that put an end to her elite career. But Malin did not let that stop her. Now she shares her knowledge and passion for sports with other athletes in her role as a coach and lecturer.

– We are very pleased to partner up with Malin. She embodies Rehband’s core values and with her experience and Rehband’s unique products we can break new grounds in the endurance segment and continue our mission to enable the full potential of active people, says Peter Lenerius, CEO of Rehband.

– I am thrilled about our collaboration. Rehband’s products are widely popular for their function and fit and are ideal to prevent injuries that can be caused by running, says Malin Ewerlöf.

– Our team of Ambassadors supports Rehband’s growth in new segments. We take great pride in our strategy to work closely with top athletes throughout the entire production chain; from initial testing to marketing, says Peter Lenerius.

Other members of Rehband’s team of Ambassadors are CrossFit Champions Camille LeBlanc Bazinet, Rich Froning and Josh Bridges, handball stars Lyudmila Postnova, Louise Burgaard and triathlete Nick Dunn.


Reach the finishing line without injury – how to intensify your training in the right way

Spring is almost here and the running season is fully underway and training regimes are increasing in intensity for many. But just as your running form gets better and better, there is also a risk that injuries begin to become more of an issue. Together with some of Sweden’s most eminent running experts, Andreas Bjurman, CEO of Access Rehab and running legend Malin Ewerlöf, Rehband has been studying the best way for you to step up your training without suffering from injury.

The trend for running has taken Sweden by storm, but so have running-related injuries. According to Runner’s World’s annual survey, 72% of all runners have sustained some sort of injury during the past 12 months. It is indisputable that the rate of injury is high and Access Rehab, which was one of the first clinics to specialize in running-related injuries, has observed the increase of such injuries parallel to the increase in running’s popularity. Last year alone, 20,000 sport-related treatments were carried out in their three clinics.

Both Andreas and Malin have noticed that people are taking their training more seriously and are increasingly seeking help. Nowadays, the average runner does some research and is more knowledgeable about both running and injuries.
“It is a clear stage of the trend cycle; initially, the focus is on running but this then develops into a growing awareness of the body”, says Andreas.

You can’t fool your body
Malin no longer competes at the elite level and now devotes her time to delivering lectures and to coaching runners. People like Malin, who have been running at the highest level for large parts of their lives, have a basic level of fitness and conditioning within their bodies. Recent converts to running seldom have the same physical ability, in terms of strength and fitness. Many begin from zero and lack the knowledge of how to exercise correctly or how to listen to what their body is telling them.


Many have set their training targets in readiness for Lidingöloppet and are following a tight schedule that will take them all the way to the finish line. One of the most common mistakes that Malin encounters is that runners set their targets and then train systematically until they reach them, without taking account of their body’s training capacity and fitness level, potential for injury or of other things that are going on in their life.

“A training program should serve as a guide or an objective, but it is the body that must be in charge; not the head or a training program”, says Malin.
The key to a successful long-term running training program, and its gradual escalation in intensity, is to learn how to listen to your body and to learn how much it is capable of. The desire often exceeds what the body is able to cope with. Malin believes that demanding too much of the body is the cause of many injuries.
“If you become injured, it doesn’t matter what it says in your training program. It is only the completed training that delivers results”, continues Malin.

“Another common cause of injury is failure to plan in the long-term. As a result of the increased popularity of running, you now have to register for competitions well in advance if you are to secure one of the desirable starting positions. Ten years ago, it was pretty much possible to just turn up and register at the starting line. Nowadays, however, you often have to register up to a year in advance of the race, and this gives you plenty of time to make your preparations and to establish a long-term plan for your development”, says Malin.

Preventive training with variation
We asked Andreas and Malin what the secret is. How do you become a successful runner? Their answer is simple; to be good at running, you have to run. But, in practice, there’s more to it than this. If you still want to be able to run in several years’ time, Andreas recommends that you let your body adjust to the increased strain; for example, by combining running with other sports, such as cycling.

Many keep on training with the method they are already good at and in the way that they think is fun. This increases the strengths they already possess, but any potential weaknesses will also become gradually weaker. In time, the difference between strengths and weaknesses becomes too large, which can result in injury. In order to prevent injury, or to recover following an injury, you don’t need to be better at what you’re already good at; you need, instead, to work on your weaknesses.

Malin has known many runners who have managed to transform an injury into something positive. By adopting alternative training methods and focusing on improving weaknesses, it is possible to return as an even stronger athlete.
“Quite simply, it’s a matter of having to put up with doing the boring exercises in order to be able to continue to do those that are fun”, she says.

Alternative training
Alternative training is an effective way of maintaining your fitness level and of accelerating the healing process. There is an almost unlimited number of alternative training forms if you should need to take a break from running; for example, cycling, swimming, gym work and fitness machines, such as step, cross-trainers or rowing machines.

“It is great that there are so many ways to achieve success; you just have to find a way that is appropriate to the phase of life you find yourself in”, says Malin.

ANdreas Access rehab

“The problem of being injured is that it can be difficult to maintain your fitness and conditioning”, says Andreas.
If you have sustained an injury, he recommends combining general training, which doesn’t exert a strain on the affected area, with training that is appropriate to the specific injury. This both accelerates the healing process and helps to prevent a recurrence of the injury.

By doing your exercises properly, it is possible to return from an injury more quickly, but not everyone thinks that rehabilitative exercises are all that much fun. Because the time we have for training is limited, it is tempting to devote our training time to doing that which we enjoy. It is easy to forget to look at the bigger picture; that we need to do the boring things in order to be able to do the fun things.

This is behavior that Andreas sees all too often at the clinic.
“Most people do not find it difficult to understand that there is a correct way to train; the difficulty is in actually applying this understanding to the reality of their training. It is easy to tell people what they should be doing, but they won’t always follow this advice, and this is just a part of human nature. Many will do their rehabilitative exercises for the first week but then it becomes increasingly intermittent and more time will instead be spent out running, which people perceive as being more fun. It doesn’t then take too long for them to end up back on the treatment table”, he says.

“The pain may actually be of great help”, continues Andreas. “It can often act as a motivating tool and as a reminder that they need to be doing their rehabilitative exercises. As soon as the pain disappears, it is easier to forget about doing the exercises.”

Listen to your body’s signals
The most common injuries are to the calf muscles, Achilles tendons, lower back, hips and knees. At the beginning of the season, many will experience a general pain which is in line with the increasing intensity of training and which turns into a pain that is more specific. Injury that is connected to exercise often sneaks up on people, but being aware of the body’s signals can result in the early identification of an injury, allowing the training schedule to be readjusted.

“Pain is the body’s warning signal and it is important to take notice of it, but this doesn’t mean that we always have to seek medical help”, says Malin. There is much benefit to be gained in paying attention to how the pain changes in character and when it is felt. If the pain increases, this is a clear indication that an injury is heading in the wrong direction.

Seeking help at an early stage often makes it easier to do something about the injury. If an injury continues to develop, it can lead to pain in other places. This leads to the treatment of the consequences of the injury and not of the cause, and this makes the treatment process more complicated.

The risk of injury is not only affected by the way we train; anything from the food we eat, the shoes we walk in, and the way we sit at work can all play a part. It is easy to forget the significance of our life outside of the training program.
“This is why top sportsmen and women do nothing but train and sleep”, says Andreas, laughing. “Your body is always being subjected to stress and strain, and your training regime and lifestyle are inextricably connected. Even if you don’t actively work on your conditioning, your body is still subjected to strain for many hours”, he says.


Sports supports make a difference
Many of the people that Malin coaches suffer from knee problems and use knee supports to get additional stability, heat and compression, and she sees a clear benefit. Back supports are another product that Malin regards as beneficial, especially for office workers who spend a lot of time sitting and may need some extra support in the lumbar region when out running. Malin herself has managed to come through her career with her knees intact. For Malin, however, it has always been her Achilles tendons that have caused her problems. She has been using Rehband’s heel wedge inserts for ten years and, for her, they have become so important that she doesn’t leave home without having a pair in her shoes.
“I have had so many problems with my Achilles tendons before so I now take steps to prevent both pain and future injury, so that I won’t have to stop doing what I love. By preventing injury, I’m remaining one step ahead”, says Malin.