Common Running Injuries and How Physiotherapy Can Help
Running is such a fun way to get out into nature, feel the sun on your skin and get your good endorphins flowing! Who doesn’t feel good after going for a run! However at times, we can encounter annoying niggles and pain that stop us running. Runners often encounter a variety of injuries that can hinder their training and performance, especially when training for marathons and other events. In this blog, I’ll explore some of the most common running injuries, including patellofemoral knee pain, shin splints, ITB syndrome, heel pain/ plantar fasciitis, stress fractures, and ankle sprains. Additionally, I’ll discuss how Physiotherapy plays a crucial role in preventing and managing these injuries, allowing runners to get back on track.
Patellofemoral Knee Pain / Anterior Knee pain
Patellofemoral knee pain, commonly known as "runner's knee," is a prevalent condition among runners. It refers to pain around or behind the kneecap, resulting from the misalignment of the patella (kneecap) within the femoral groove. Physiotherapy offers a multi-faceted approach to treat this condition, including strengthening exercises for the surrounding muscles, such as the quadriceps and glutes, and correcting biomechanical imbalances through gait analysis. To get you pain free and running sooner, I’ll treat the root cause using techniques like massage, taping, and other manual therapy techniques to reduce pain and improve your knee mechanics.
Shin Splints
Shin splints, or medial tibial stress syndrome, are characterized by pain along the shinbone (tibia) caused by repetitive stress on the muscles, tendons and bone. Rest, ice, and over-the-counter pain medications may provide temporary relief. However, physiotherapy plays a vital role in managing shin splints by identifying contributing factors such as muscle imbalances, footwear issues, or training errors. Treatment may include targeted stretching and strengthening exercises, gait analysis, and gradual return-to-running programs to promote healing and prevent re-occurrence.
ITB Syndrome
Iliotibial Band (ITB) syndrome occurs when the iliotibial band, a thin band of connective tissue running along the outer side of the thigh along with your lateral quad muscle, becomes tight and inflamed. This condition often manifests as sharp pain on the outside of the knee. Physiotherapy interventions for ITB syndrome involve a combination of techniques such as massage, foam rolling, stretching, and strengthening exercises for the hip abductors and gluteal muscles. Additionally, gait analysis and running technique modifications may be recommended to address biomechanical issues and reduce strain on the ITB.
Plantar Fasciitis/ Heel Pain / Plantar Fasciopathy
Plantar fasciitis is a common running injury characterized by inflammation and micro tears in the plantar fascia—a thick band of tissue that supports the arch of the foot. Physiotherapy offers a range of treatments, including massage, modifications to loads, footwear and barefoot recommendations and rehab to strengthen the surrounding musculature. My aim is to strengthen the muscles from the inside of your foot and your calf instead of relying on orthotics which are a good temporary pain reliever but not as much benefit long term. I like to take a comprehensive approach to address the root cause of your pain and contributing factors such as calf tightness, abnormal foot mechanics, and training errors to prevent recurrence.
Stress Fracture
Stress fractures are small cracks in the bone caused by repetitive stress. They most commonly occur in weight-bearing bones of the lower limbs, such as the tibia, foot bones and in the metatarsals. A timely diagnosis is crucial to prevent the progression of stress fractures. Physiotherapists play an essential role in identifying early signs and symptoms, offering strapping and bracing, as well as providing advice on modified weight-bearing activities, exercise modifications, and appropriate referral for further investigations, such as X-rays or MRI. Rehabilitation often includes a gradual return-to-running program and targeted strengthening exercises to facilitate bone healing and prevent future fractures.
Ankle Sprain
Ankle sprains are prevalent among runners and occur when the ligaments supporting the ankle joint are stretched or torn when rolling an ankle. Physiotherapy plays a pivotal role in the rehabilitation of ankle sprains, focusing on reducing pain, restoring range of motion, and improving stability. Treatment may involve manual therapy techniques, exercises to strengthen the ankle and lower leg, proprioceptive training, and taping or bracing to support the injured joint during the recovery phase. Additionally, will provide guidance on gradually returning to running and implementing preventive measures to minimize the risk of re-injury.
Conclusion
Running injuries can be frustrating setbacks for runners, impacting their training, upcoming events like the Noosa marathon and overall performance. However, with the right approach, physiotherapy can effectively address and manage common running injuries such as patellofemoral knee pain, shin splints, ITB syndrome, plantar fasciitis, stress fractures, and ankle sprains. By combining targeted exercises, manual therapy techniques, gait analysis, and injury prevention strategies, I aim to empower runners to overcome these obstacles and return to the sport they love. The days of ‘just resting’ and hoping for the best are far gone and the earlier you start rehab, the better. If you have any running or jogging injuries, I’d love to help get you back to running as soon as possible and actually improve your running efficiency while we’re at it. I’m available for face to face appointments and also offer zoom online Physio consults to help manage your running loads and training. Book in today for a full Noosa Physio biomechanical assessment, treatment and rehab program today.