The most common running injuries are overuse injuries such as patello-femoral pain, plantar fasciitis, Achilles tendinopathy, ‘shin splints’, and iliotibial band (ITB) syndrome. For most of us, a 5k run requires over 3000 steps, which is 3000 repetitions of the same movement! Whether you’ re training for a marathon, 5k or any event you may be interested to know how physiotherapy can treat or prevent a running injury.
Physiotherapists are able to assess your running style, footwear, orthotics/insoles, training program, flexibility, strength and core stability to identify any areas that could cause a problem. The right course of treatment will be different for everyone but it is likely to include a combination of the following:
Stretching: A thorough stretching program is vital to prevent injury. Dynamic stretching and foam rolling can be used before activity to prepare the body for movement and static stretches are used post activity to prevent tightening and improve flexibility of those muscles used for running.
Massage and Mobilisation: Massage reduces tension within a muscle and can increase flexibility and mobility. Joint mobilisation aims to improve joint mobility and reduce stiffness. Massage after running also helps to remove lactic acid which can cause soreness and Delayed Onset Muscle Soreness (DOMS).
Core Stability and Strength Training: Strengthening the deep abdominal muscles and core has been shown to reduce the risk of injury and improve performance. It is also important that the muscles supporting the hip, knee and ankle have sufficient strength and endurance to deal with the loads placed on these joints during running.
If you would like an assessment of your running injury or would like to help prevent overuse injuries, please contact one of our Physiotherapists at the clinic.
Jason is the Clinic Manager at Nuffield Health Farnham. His team of experts include; Nutritional Therapists, Physiotherapists, a GP and physiologists. The team work hard to ensure that patients gain specific...