Running is a fantastic way to maintain fitness, improve cardiovascular health, and enjoy the great outdoors. However, some benefits come with risks. Runners can encounter a variety of injuries, from minor aches to more serious conditions that can sideline them for weeks or even months. This blog will highlight common running injuries and how we can help with recovery and prevention.
Common Running Injuries
- Runner’s Knee (Patellofemoral Pain Syndrome): This condition manifests as pain around the kneecap and is often caused by overuse, misalignment, inadequate footwear or running biomechanics. It’s common in runners who increase their mileage too quickly.
- Shin Splints (Medial Tibial Stress Syndrome): Shin splints result in pain along the shinbone and are typically due to overuse, especially on hard surfaces, poor foot mechanics, or improper footwear.
- Achilles Tendinitis: Inflammation of the Achilles tendon causes pain at the back of the ankle. It often occurs from overuse, inadequate lower limb strength / endurance, or a sudden increase in activity intensity.
- Plantar Fasciitis: This condition involves pain in the heel and bottom of the foot, often worse in the morning. It results from inflammation of the plantar fascia, a thick band of tissue running across the bottom of the foot.
- IT Band Syndrome (Iliotibial Band Syndrome): IT band syndrome causes pain on the outside of the knee. It’s due to poor running mechanics, lower limb strength asymmetry and increased running mileage.
- Stress Fractures: Stress fractures are small breaks in the bone caused by repetitive force or overuse. Common sites include the shin and foot bones.
- Hamstring strain: This condition involves pain on the back of the thigh with pain on stretching or longer strides. It can be a result of poor running mechanics, lower limb strength abnormalities or increased running mileage.
How can physiotherapy help?
We play a crucial role in both the treatment and prevention of running injuries. Here’s how:
- Assessment and Diagnosis: One of our physiotherapists will conduct a thorough assessment to identify the root cause of the injury. This may involve gait analysis, strength testing and flexibility assessments. Accurate diagnosis is key to developing an effective treatment plan. We can perform running analysis on a treadmill to review running biomechanics.
- Personalised Treatment Plans: Treatment is tailored to the individual’s specific injury and needs. This might include manual therapy, such as massage and joint mobilisation, to reduce pain and improve mobility.
- Exercise Prescription: We will design exercise programs to address the specific deficits contributing to the injury. Strengthening exercises target weak muscles, while stretching routines improve flexibility and reduce tension in tight areas. We will focus on biomechanics ensuring you move efficiently.
- Education and Advice: We will educate you on proper techniques and training regimes. We will provide guidance on how to avoid injury recurrence, including tips on warming up, cooling down, and incorporating rest into training schedules.
- Biomechanical Analysis: Using video gait analysis, we can pinpoint biomechanical abnormalities contributing to injury. This detailed analysis helps in correcting running form, which can prevent future injuries.
- Progressive Return to Running: A gradual return-to-running program ensures that you don’t rush back too quickly and re-injure themselves. We will guide runners through a staged approach, gradually increasing running intensity and duration.
- Pain Management: Techniques such as ultrasound, electrical stimulation, and dry needling may be employed to manage pain and promote tissue healing. These modalities can expedite recovery and improve comfort during the rehabilitation process.
We also work closely with experienced podiatrists and sports doctors if you require any further support.
Conclusion
Running injuries can be a frustrating setback, but with the right approach, they are manageable. Physiotherapy offers a comprehensive solution, addressing both the symptoms and underlying causes of injuries. By combining expert assessment, tailored treatment plans, and educational support, we can help you recover efficiently and return stronger and more resilient. Please contact one of our friendly reception staff for more information and one of our physiotherapists will get you back on the road again!
