Running is one of the most popular forms of exercise worldwide and every year millions of people will take it up or push themselves to their limits training and competing. What is often not appreciated about running is that it’s a complex sequence of movements requiring above average movement control, fitness and strength. In our clinics, the vast majority of injuries for which we see runners have one thing in common; they can be considered overuse injuries and are therefore preventable. These are caused when injury to a tendon, bone or even nerve has happened and repetitive overload of this injured structure continues until degeneration of the tissue occurs. achilles tendinopathy, patellar tendinopathy (runner’s knee), plantar fasciitis, shin splints, stress fractures and iliotibial band syndrome (IT band) are all such injuries. If not caught early enough, these all usually require prolonged periods of exercise modification, treatment and rehabilitation. This however can easily be avoided when symptoms are recognised and addressed as early as possible.
Why runners specifically?
- Running involves repetitive impact often over long periods
- Often runners can have great cardiovascular fitness but poor levels of strength or stability allowing them to push harder than their tissues and joints can handle
- Running is an easy form of exercise which people take up for fitness and weight loss as it involves minimal equipment and does not require a membership. Often though there is a lack of base strength and conditioning which combined with the repetitive impact of running, results in overload injuries
- Minor niggles can sometimes not feel serious enough to take a rest and it can, in some cases, such as with tendon issues, seem like it relieves discomfort once the runner is warmed up
- Running can be addictive as a stress reliever leading to poor recovery periods between runs and the assumption that a symptom is just training soreness from the day before
- Some runners are not prepared to deviate from a training programme or break training momentum
- Sometimes runners do not realise that older shoes may have lost shock absorbing properties or that shoes may need to be specific for that individual’s foot type or running style
Warning signs
- Abnormal function, sensation or pain usually on one side or area
- Stiffness every, or most mornings affecting one area that may or may not relieve as the day progresses
- Localised pain or discomfort in one area during a run that persists for more than one run. This can either get worse as the run progresses or can lessen as you run and your tissue warms up
What should you do?
If any of this sounds familiar, your injury will always have a better and quicker recovery outcome if the issue is recognised early rather than ignoring that it is not improving and continuing to run. I would always advise a short period of rest from impact and unnecessary loading of the injured area for 5-7 days to allow any inflammation and minor injury to settle. This can sometimes be enough, however occasionally the initial injury can be more serious and would benefit from assessment by a professional such as a sports physiotherapist. This should provide you with a diagnosis and treatment plan to give you the safest and quickest return to your running. By treating an injury, no matter how minor it seems, there is much less risk of your injury becoming progressively worse and more degenerative. These avoidable overuse injuries will always result in you getting frustrated through continually underperforming, missing races and in some instances giving up running altogether. Whether you require professional assessment, or your injury settles quickly with rest it is also crucial for you to assess the cause and make the necessary changes.
When returning from injury, ask yourself
- Did you do too much training too soon?
- Had you balanced out your training with soft tissue release and stretching?
- Had anything about your running changed recently such as terrain, inclusion of speedwork and hill training, or is there possibly an issue with your footwear?
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We offer a range of services: physiotherapy,
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www.physioeffect.co.uk
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