Running Repairs - How To Run Injury Free
One of the most common things that we see at Physio Remedies, especially between January and March when spring marathon training is in full swing, is injured runners. Whether it is someone getting ready for their first 5km, or the seasoned marathon runner who has another goal in their sights.
A recent survey found that running is the most popular form of sports activity, with approximately seven million people in England running regularly. And it is unsurprising, as running can make you a stronger, healthier and happier person. Many people start the new year with a resolution to get fitter, and often take up running. However, it is easy to get injured when you train incorrectly.
When you are pushing yourself for a goal time or distance, whilst balancing your training around your work and family life, it is easy to pick up the odd running injury setback. However, in most cases, running injuries are easily preventable.
Common Running Injuries
Common running injuries that our physios see include:
Achilles tendinopathy
Shin splints
Runner’s knee
ITB syndrome
Lower back pain
Foot and ankle problems
There are many reasons that you pick up an injury. But the most common reasons are:
Overtraining - one of the most common causes of injuries, and the most common reason that runners pull out of running events. Setting your sights too high or ramping up the mileage too can quickly end with an injury.
History of injury - especially when any biomechanical issues were not corrected, or the rehabilitation was not completed, this can be a precursor to another injury.
Poor biomechanics - by identifying any muscle imbalances or inefficiencies in your movement, you can improve your training with the right advice and specific strength work that can help keep you injury free.
Physio Naomi, a keen runner herself and a specialist in sports injury, assesses and treats a lot of running injuries. As well as restoring your movement and function so that you can return to running pain-free, she can help you with a training plan to prevent further injury.
How Do You Run?
One of the first things that we do when helping runners get back into sport, is to do a full running assessment. This involves looking at your run training, past and present as well as future goals - and talking through any previous injuries.
We do a full functional assessment - a running ‘MOT’ if you like. As well as checking your body for any areas of instability or weakness, we can check your running shoes - often great indicators of your running style. It is also a great opportunity to ask questions
Early on in your treatment we will often (when you are able to comfortably run) get you on the treadmill and do a biomechanical video assessment to see exactly what is going on. Using video analysis we can identify some tweaks that can help you with your running economy.
“One of the most common things we see in runners on the treadmill is overstriding - which is inefficient and can lead to injury. Often the most simple and effective way to improve your running economy is to increase your cadence,” said Naomi.
Running Injury Prevention
To stop getting running injuries, it is important to identify any biomechanical problems as early as possible. We can help with strength and stretching exercises that will address your specific needs. With the Lansdowne fitness rooms at our disposal and state-of-the-art gym equipment, we can teach you the exercises that can help to correct any imbalances.
We can help you to understand your own body better, and help you with a structured training diary. By developing a structured running schedule that gently increases mileage alongside specific exercise, cross training and rest days, you can become a stronger runner that is less prone to injury.
If you need help with a running injury or would like to address an ongoing ‘running niggle’ and strengthen your running performance this Spring, then get in touch with us today! Give us a call on 02030 12 12 22 to book an appointment.
