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Self manage your injury with expert physio guidance

Orienteering Injuries

General Advice

By far the most common traumatic orienteering injury you may experience is a sprained ankle. A study at an O-Ringen found that 23% of all injuries seen in the first aid tent were sprained ankles.

Also common is a strained knee, usually from the foot going down a hole or getting caught under a branch and contusion injuries usually from the end of tree branches.

Repetitive injuries include; achilles tendonitis; plantar fasciitis (pain under the foot), anterior knee pain (runners knee) and hip pain.

We have a number of articles and injury advice which may help you to understand and self manage your injury, though it may not specifically tell you what to do as every injury is unique.

You can choose a physio, our recommendation being Jane Hodgson, an orienteer with EPOC, and a Chartered Physiotherapist with the specialist skills to help you treat your injury with a personalised programme.


  • The Most Common Cause for Shin Splints, Explanations and Treatment Advice

    by Jane Hodgson 7 June 2013

    Shin splints are a general term for pain on the inside of the shin. This article considers the most common cause of shin splints, the muscle the tibialis anterior, the causative factors for shin splints and possible treatments.

  • Big Toe Joint Pain

    by Jane Hodgson 18 January 2013

    Hallux Rigidus, or arthritis of the big toe joint is one of the commonest causes of big toe joint pain. Symptoms include pain and stiffness over the big toe. Treatments vary from choosing suitable footwear, using pain relief to having surgery.

  • A Common Cause of Pain Sole of the Foot: Morton's Neuroma

    by Jane Hodgson 16 March 2011

    Pain sole of foot between the 3rd and 4th toes, a sensation of walking on a pebble, foot pain worse on walking, all are symptoms of a common cause of foot pain termed Morton's Neuroma

  • Running Injury: Plantar Fasciitis the Advantages of Night Splints

    by Jane Hodgson 4 March 2011

    Plantar fasciitis is the most common running injury affecting the foot. Research shows that night slints can help reduce the symptoms of plantar fasciits especially iin people who have had heel pain for some months.

  • Running Injury : Plantar Fasciitis, the Advantages of Gel Heel Pads

    by Jane Hodgson 18 February 2011

    Plantar fasciitis is the most common running injury affecting the foot. Research shows that silicone gel pads, especially if their use is combined with a programme of stretching and eccentric exercises, frequently reduces the pain from plantar fasciitis.

  • Ankle Exercises for Weak or Unstable Ankles

    by Jane Hodgson 29 September 2010

    Ankle exercises  increase strength, stability and reduce pain. Up to 30% of ankles which have been sprained will go on have long term problems, ankle exercises can reduce these problems.

  • Achilles Tendon Exercises

    by Jane Hodgson 15 September 2010

    Eccentric Achilles tendon exercises have been constistantly shown by many research studies to provide the most effective treatment for Achilles tendonopathy.

  • Foot Bunion Treatment

    by Jane Hodgson 16 July 2010

    The purpose of foot bunion treatment is to relieve pain. Surgery is an option, but  other methods of treatment such as exercise, adaption of footwear and podiatry should usually be tried first.

  • Knee Pain Info. Pes Anserinus Bursitis a Common Cause of Medial Knee Pain

    by Jane Hodgson 19 May 2010

    Pes anserine bursitis is a common, but frequently under diagnosed, cause of medial knee pain. Causing pain, and sometimes swelling on the area at the top of the shin bone on the inside of the knee, frequent cutting and pivoting movements such as those used when playing basketball, football and rugby can make an individual more likely to develop pes anserine bursitis.

  • Uses and Benefits of an Exercise Disc Balance Cushion

    by Jane Hodgson 5 May 2010

    An exercise disc balance cushion, which is also sometimes known as a stability disc or wobble cushion, is used to improve balance, strengthen core stability and help children who have special educational needs.

  • Sprained Ankle Treatment

    by Jane Hodgson 5 March 2010

    A sprained ankle is one of the most common leg injuries. Getting the correct sprained ankle treatment will help the injury to heal quicker and prevent reoccurrence.

  • Wobble Board Benefits - Ankle Sprain Rehab

    by Jane Hodgson 9 January 2010

    Wobble board benefits include increasing ankle proprioception and ankle strength. Such post ankle sprain rehab decreases the likleyhood of repeated sprain.

  • Runners knee: The Iliotibial Band Friction Syndrome, a cause of outside knee pain

    by Jane Hodgson 28 September 2009

    Iliotibial band friction syndrome is commonly termed runners knee because its occurrence in endurance runners is common. Causing outside knee pain, it has been estimated to account for 7% of all running injuries in middle aged men. The term runners knee is however misleading as a broad range of sports people can be affected by iliotibial band syndrome including bowlers, cyclists and racquet sports.

  • Meniscal Injuries

    by Jane Hodgson 8 September 2009

    At 6 injuries per 100,000 of the population meniscal injuries are one of the most common knee injuries, even more so in skiing and sports involving cutting, pivoting and twisting.

  • Achilles Tendon Pain Syndrome

    by Jane Hodgson 3 July 2009

    Achilles tendon pain is a common overuse injury, precipitated by a number of factors including change in training, inappropriate footwear, and altered foot pain it can be treated effectively with ice, stretches, and eccentric strengthening exercises.

  • Lyme Disease

    by Jane Hodgson 5 May 2009

    Anyone working or doing activities in the countryside should be aware of Lyme disease and should check themselves, their pets and children for ticks after outdoor activities.

  • Runners knee: A Common Cause of Knee Pain

    by Jane Hodgson 10 June 2008

    Runners knee (anterior knee pain or patella femoral syndrome) is said to affect as many as 1 in 4 people & is characterised by pain under the knee cap.

  • Sprained, swollen and turned ankle

    by Jane Hodgson 2 May 2008

    A sprained, swollen or turned ankle is one of the most commonly occurring injuries to the leg. Determining the severity of the sprain is the key to assessing the correct course of treatment.

  • Helping to heal an injury with ice

    by Jane Hodgson 20 April 2008

    It is common to help heal an injury with ice. Deciding whether you should apply ice rather than heat, and for how long can make the difference between helping to heal your injury and making it worse.

Useful links

Editors Choice 

  • Nopesport Nopesport the orienteering website for UK orienteers. A new section allows you to upload your training log for public viewing on line. Now there‚Äôs an incentive to do some more training than normal!

Clubs  view all (92) »


  • The Capricorn The Capricorn is a two day mountain navigation competition run by the Pendle Forest Orienteers on an annual basis. Competitors carry only sufficient clothing, equipment and sustenance for a day on the fells and return to the event centre overnight.
  • O Ringen 2009 Perhaps the premier O event
  • New Chew OK so I'm biased because I've won this event a few times and we help to organise it, but in my opinion its one of the best events on the calender. Small and informal, it's held annually on the first Sunday in March in the northern Peak District.
  • Lake District Mountain Trial The Trial is an annual event held at different venues in the Lake District in mid-September. The Men's and Women's courses will be severe tests of route choice, navigational skill and stamina in difficult mountain country. The men's route will cover a maximum of 20 miles and the ascent and descent of about 8000 ft. The women's route will be shorter (about two-thirds of the men's distance). Owing to the severity of these courses, applicants are vetted for fell-running experience and there is a minimum age of 21.
  • Venice Street O Held every November

Information Sources  view all (9) »

  • Attack Point Orienteering Discussion
  • Compass Sport Orienteering Magazine
  • Vo2 Max Virtual Orienteering!
  • Lymes Disease Action If bitten by an infected tick you can contract Lymes Disease. Minimise your risk by keeping exposed skin covered when passing through sheep or deer teritory and removing ticks quickly without leaving their mounth parts embedded in you. Plenty of info on Lymes disese here
  • Orienteering Australia National body for orienteering in Australia
  • New Zealand orienteering The official web site of the New Zealand Orienteering Federation (NZOF)


  • Compass Point Orienteering and other outdoor sport equipment. Shop in Lancashire, but also often at events
  • Ultrasport Orienteering shop based in Shropshire, but often also at events.

Orienteering Clubs: Australia  view all (29) »

orienteering Clubs: New Zealand  view all (12) »

Orienteering Clubs: Canada  view all (17) »

Orienteering Clubs: USA  view all (48) »

Orienteering Clubs: South Africa 

  • PENOC Peninsula Orienteering Club
  • RAC Orienteers Orienteering section of Rand Athletic Club
  • ROC Rand Orienteering Club

Personalised treatment

For the inclusive package of £28, you receive a personalised injury self management programme comprising exercises and expert advice from your chosen physio.

Included in this price is a follow up assessment, which you can choose to take at any time within 3 months folllowing the initial assessment.

personalised treatment - find out more

Specialist physios

Jane Hodgson - Chartered Physiotherapist Jane Hodgson Jane specialises in lower body injuries and has raced competitively in running, orienteering and adventure racing.

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