Your Path to Pain-Free Running - know the top 3 running injuries
Running is a popular form of exercise and for good reason; you don’t need any equipment (albeit a decent pair of trainers), you can do it anywhere and it’s free! But running alone is not enough - to allow your body to withstand the repetitive forces put through it when pounding the pavement or treadmill, other precautions need to be taken (namely stretching and strengthening).
Risk Factors
There are certain risk factors that will increase your likelihood of getting running injuries including:
Wearing worn or old shoes - Pick up your running shoes and take a look at the heel - are they worn on one side more than the other? Do they have inbuilt arch support? Have you had them yonks? It's probably time to invest in a new pair. Many specialist running shops offer gait analysis which can identify the type of running shoe suited to you dependent on your own personal biomechanics. Most offer this for free so it's worth checking out.
Increasing the speed/distance/amount of running you do too quickly - Generally, an increase of 10% each week is a good rule to follow.
Muscle weakness - Foregoing additional strengthening exercises, particularly to the core and glute muscles will put extra strain on other muscle groups that may not be able to withstand it. Incorporating Pilates based exercises will keep these large shock-absorbing muscles strong and minimise your chance of injury.
Contact our therapist via email or phone or book an appointment directly!
Previous injuries - Past tendon and ligament injuries tend to have a poor blood supply and more scar tissue so are prone to further damage.
Low running cadence - Cadence is the number of steps you take per minute. If you have a low cadence it means the number of steps you take per minute is low. Fewer steps cause a larger stride which places more pressure on the joints.
3 Main Running Injuries
Let's look at the main 3 running injuries so you know what to look out for and how best to avoid them:
1. Runner's Knee (Patello-femoral Pain Syndrome)
Patello-femoral pain syndrome is pain around the front of the kneecap. It is usually characterized by a dull ache or burning pain at the kneecap, sometimes with clicking and grinding. The pain is generally worse when running, going up and down stairs and standing after sitting. The main causes are over-training and muscle imbalances, namely weakness at the gluteal and thigh muscles
Prevention and treatment
- Proper warm up before running (approx. 5-10 mins) and stretching post-run.
- Ice around the knee for 5-6 mins 3 times a day when the pain is most acute
-Strengthening exercises for the quadriceps, gluteals and hamstrings. An osteopath, physiotherapist or Pilates instructor will be able to help with this.
2. Shin Splints (Medial Tibial Stress Syndrome)
This is pain at the front of your shins caused by repetitive forces going through the leg, usually from running on hard surfaces. The main symptoms are pain along the inner edge of your shinbone (tibia), pain that worsens during exercise, and sometimes swelling at the lower leg. It is usually caused by a sudden increase in the intensity or duration of exercise, being new to running and running on uneven surfaces. It can also be aggravated by flat feet and high arches.
Prevention and treatment
- Wear appropriate running shoes with the correct support for your feet
- Gradually increase your running distance - again aim for a weekly 10% increase
- Strengthen and stretch your calf muscles. Very important! This is the main anatomical cause of shin splints.
- Rest and ice your shins
3. Achilles Tendonitis
This is a common problem that occurs from a build-up of tension in the calf muscles, as the main muscles of the calf all converge to form the Achilles tendon. It is caused by repetitive stress to the muscle which is again usually due to an increase in exercise intensity, overly tight calf muscles and running on uneven surfaces. Symptoms include pain and stiffness at the Achilles tendon, especially first thing in the morning, pain at the back of the heel and calf that worsens with activity and swelling and thickening of the tendon.
Prevention and treatment
- Reduce your running intensity or take a short break from running to allow the tissues to heal
- Wear decent footwear with appropriate support
- Incorporate calf strengthening exercises as part of your routine and always stretch after running
- Apply ice to the Achilles tendon, daily when in it’s acute phase and always after a run.
Of course, this isn't an exhaustive list and there are many common injuries not included such as ilio-tibial band syndrome, ankle ligamentous sprains and hamstring tendinopathy. However, taking general preventive measures such as warming up before a run, always stretching after, listening to your body and avoiding running through pain can help you stay on track and enjoy running with minimal dispruptions!
If you are finding that you are struggling with injuries despite taking these precautions, then it is time to book yourself in to see a specialist. An osteopath can help to identify any biomechanical issues that may predispose to your injury whilst a massage therapist can relieve strained muscles. A personalised exercise plan by a Pilates instructor will address your specific needs and build strength at many powerful muscle groups, improving your running technique, reducing the chance of injury and helping to speed up recovery.
Find out more
Are you based in London and would you want to find our more about running injuries? Please feel free to book an appointment with our London based Bridge To Health Osteopath Sian Smith at 07970 133 658 or by email sian@bridgetohealth.co.uk. Or simply book an appointment directly. She will be happy to see you at our Ealing or Uxbridge clinics.
