Running is a fantastic form of exercise and why wouldn’t you love it? It’s free, flexible, requires minimal equipment and has proven benefits in both mental and physical well being. However, unfortunately it also comes with a high rate of injury to it’s keen participants.
5 Common Injuries
1. Runner’s knee
Patellofemoral pain syndrome, more commonly referred to as runner’s knee, is a dull, achy pain that originates underneath your kneecap and is typically felt during running, especially uphill, walking down stairs, or when moving from a sitting position to a standing position. This is the most common running injury, especially for new runners.
2. Shin splint
Medial tibial stress syndrome, more commonly known as dreaded shin splints, causes pain on the inside surface of the shin, especially when walking, running, and pulling the foot upward or stretching it downward. The pain can occur on the inner or outer side of the shins.
3. Plantar fasciitis
Plantar fasciitis causes a stabbing pain on the bottom of the foot near the heel. It is usually a bit stiff at the beginning of a run, and then the pain goes away. It can also be a little stiff when you finish. It will often hurt first thing in the morning with the first step out of bed causing excruciating pain at the heel. You might find it can take 15 to 30 steps to get it warmed up and go away.
4. Achilles tendinitis
This type of tendon injury causes inflammation and pain in your Achilles tendon (along the back of your heel), especially when walking, running, raising up on your toes, and stretching your calf muscles. It is usually experienced as an aching, dull pain, usually right where the muscle transitions to the tendon. The pain can also be deeper in the thickest part of your tendon, which is more common as you age.
5. Stress fractures
Pain is the most common symptom you’d experience with a stress fracture, and it’s often localised to a specific point. The pain is different from what people generally experience with shin splints because it actually gets worse the longer you exercise, whereas with shin splints, the discomfort can improve as your body warms up.
Retraining Your Running Style
There are many running injuries with many diverse treatment options, making knowing what’s wrong and how to fix it difficult at times.
For the common running injuries there are many well known and commonly used treatment options that your Physio may prescribe, including:
- Education on load management and self management
- Strengthening exercises
- Taping or braces
- Footwear or inserts
Another treatment that may be equally as effective involves undergoing a running assessment with a trained Physiotherapist.
A running assessment involves visual and verbal feedback on your running technique whilst running on a treadmill. From this a trained Physio will be able to form a detailed assessment on your running technique. Treatment plans are common following a running assessment. A Physiotherapist might form recommendations around technique retraining, required improvements in strength or mobility, and programming specific to you and your athletic pursuits. Over time, these activities can ensure appropriate increases in your running volume or speed and prevent injuries.
A running assessment with a Physiotherapist can help:
- Returning to running following surgery on a lower limb
- Returning to running in the wake of an acute injury
- With overuse injuries incurred from running
- Beginner’s with a running technique assessments
- Mid-to-elite athlete assessments
- Goal specific running plans
- Running required as part of other training programs
- Post pregnancy or Women’s Health related conditions in runners
- Back pain, hip or pelvic pain conditions
- Common running injuries
SPHC Physio Running Assessments
At SPHC, we can get you running on the right track again with our Running Assessments! During the assessment we discuss your injury history, running concerns and goals, then identify key areas of concern which may need improvement.
Your 1 hr session will include:
- Video Analysis of your jogging style
- Assessment of your jogging specific muscle strength and joint flexibility
- Guidelines to help prevent injuries interrupting your training
Running Assessments are currently available with selected Physiotherapists, are $168 and fully claimable through private health (depending on your level of cover).
Contact us on 3869 1099 or book your Running Assessment online.