Dealing with Common Foot and Ankle Running Injuries
The spring marathon season is almost here, and it is common for runners to visit us when training reaches its peak. The highest proportion of injuries occur from the knee downwards, with foot and ankle injuries making up just over a quarter of running injuries. Not surprising considering this part of the body transmits the most forces up from the ground through the leg.
The Foot and Ankle team at Physio Remedies are highly qualified in treating running related foot and ankle injuries. They can pinpoint specific biomechanical issues that cause injury and can help advise runners on injury prevention.
Here, we’ll look at some of the most common foot and ankle running injuries with prevention and treatment tips for each.
Plantar Fasciitis
What is it? Plantar Fasciitis is a common chronic running injury that causes severe pain at the arch of the foot and heel. The pain is usually worse first thing in the morning.
Why does this happen? The thick tissue/fascial band that runs over the sole of the foot becomes painful due to an increase in loading through the plantar fascia, such as a sudden change in running intensity, time or distance. Also, having tight calf muscles and a high arch can make you more prone to this injury.
What treatment options? Immediate treatment to relieve symptoms includes taking anti-inflammatories, rest and icing bottom of foot. For long-term relief as well as prevention of future injury, our physios carry out a full functional assessment, checking the biomechanics of the lower limb, mobility of the foot, strength of the small muscles of the foot and analysis of the gait. We will advise you on specific strengthening exercises to help correct any muscle imbalances or inefficiencies so you can train better and stay injury-free.
We can work with podiatrists and biomechanists that are either known to you, local to you or if not, we can refer you to our partners at Profeet or Footscope. They can advise you on shoes that are appropriate for your running gait as well as organise custom foot orthotics if needed.
Achilles Tendinopathy
What is it? Achilles Tendinopathy or Tendinitis affects the Achilles tendon - a large tendon that attaches the calf to the back of the heel. It accounts for a large percentage of running injuries, causing pain or burning and stiffness in the area of the tendon.
Why does this happen? It is often caused by a lack of flexibility and excessive pronation - causing repetitive stress to the tendon. It can be caused by adding too much distance, or a sudden increase in hill training or speed work. Also, having tight or weak calf muscles.
What treatment options? Similar to Plantar Fasciitis, immediately use the RICE protocol to treat the pain and inflammation. Our physios will carry out a full functional and biomechanical analysis to get to the root cause of the inflamed tendon. We can help with a progressive loading programme that will involve exercises to aid healing of the tendon. Additionally, we’ll help advise you with a structured running schedule that gently increases mileage alongside specific exercise, cross training and rest days, you will become a stronger runner and less prone to injury.
Ankle Sprain
What is it? The most common ankle injury, a sprain occurs when there is a stretching and tearing of the ligaments around the ankle.
Why does this happen? This occurs by tripping when running on an uneven surface - causing the foot to roll in (inversion) or out (eversion). A previous ankle injury can put you more at risk, as well as muscle fatigue, poor balance and inappropriate footwear.
What treatment options? Even a grade 1 sprain should be treated with a full physio-led rehabilitation plan to reduce the risk of further injury.
Other lower leg running injuries
Another common running injury is a stress fracture – a small crack in the bone, typically in the shin or feet. This is normally caused by repetitive forces to the area. Like any other fracture, they will require complete rest for up to 10 weeks to heal completely.
Shin splints, or tibial stress syndrome, can feel similar when affecting the shin, but the pain is normally more spread out along the shin bone. Flat feet, caused by insufficiency in the Tibialis Posterior tendon, can make runners more susceptible to shin splints because of over-pronation. A physio-led exercise programme, focusing on increasing arch control and strength can help in the treatment and prevention of these injuries.
We can also liaise with your own podiatrists and biomechanists, ones local to you or recommend our local partners in London to help with the most appropriate footwear and custom orthotics if required.
How physiotherapy can help runners
Used in the treatment of all these common foot and ankle injuries, physiotherapy can improve the strength, movement and stability in the foot, while also reducing pain and swelling. To help prevent the likelihood of running injuries, we will identify and address any biomechanical problems, strengthen weak muscles and tendons, and address your specific needs.
If you have suffered a foot or ankle injury through running, book a consultation with our friendly team of Foot and Ankle physiotherapy specialists. After assessing the injury, a customised treatment plan will be created to help get you fully recovered and back training for your goal event.
