Running Injury Guide

Are you a seasoned runner, or just starting out?  Maybe you’re thinking of doing the Bath Half?  Are you struggling with an injury, or do you want to know how to reduce the risk of a running injury?  If so, physiotherapy in our Bath clinic can help you.

Physiotherapy plays a crucial role in the prevention, management, and rehabilitation of running injuries. Running, while an excellent form of cardiovascular exercise, places repetitive stress on muscles, joints, tendons, and bones, making runners prone to various injuries. Recent research by Correia et al (2024) has shown there are multiple factors that can increase the risk of injury such as:

1. Your training plan, particularly any increases in training and weekly volume

2. Health and lifestyle factors, such as previous injuries and diet

3. Biomechanical aspects of how your body moves including your foot position

4. Aspects of your running technique such as cadence and peak pressures though different muscle groups

Common running injuries include:

1. Runner's Knee (Patellofemoral Pain Syndrome): This is pain around the kneecap caused by overuse, muscle imbalances, or improper running mechanics.

2. Medial Tibial Stress Syndrome (Shin Splints): Pain along the inner edge of the shinbone, often due to overloading of the leg muscles and bone tissue.

3. Achilles Tendinopathy: Pain in the Achilles tendon caused by repetitive stress or overuse.

4. Plantar Fasciitis: Pain in the heel or bottom of the foot, often due to poor foot mechanics or tight and weak calf muscles.

5. Iliotibial Band Friction Syndrome (ITBFS): Pain on the outer side of the knee caused by friction of the IT band rubbing against the knee during running, and irritating the underlying structures.

6. Stress Fractures: Small cracks in bones, commonly occurring in the shin, foot, or hip, caused by repetitive impact.

How our Bath Physio works with Running Injuries:

1. Assessment and Diagnosis: Our physiotherapist, Rachael, will assess the specific cause of the injury, whether it’s due to muscle weakness, biomechnical misalignment, improper running form, or training errors. She will use movement analysis and diagnostic tests to identify the root of the problem.

2. Manual Therapy: If deemed appropriate, techniques like massage, joint mobilisation, and stretching are used to alleviate pain, improve flexibility, and release tension in tight muscles or tendons. For example, deep tissue massage can relieve tightness in the calf muscles for Achilles tendinopathy or plantar fasciitis.

3. Exercise Prescription: The most important part of physiotherapy is prescribing targeted strengthening exercises. These exercises help address muscle imbalances, improve joint stability, and enhance flexibility. For instance, strengthening the glutes can prevent or rehabilitate IT band syndrome and runner's knee.

4. Gait and Running Form Correction: Rachael can analyse your running biomechanics, including foot strike, stride length, and posture, to identify faults that might contribute to injury. She can provide strategies for improving running form to reduce excessive load on certain joints or muscles as well as discuss appropriate footwear that can help.

5. Taping and Bracing: In some cases, taping or bracing techniques are used to support injured structures, such as the knee or ankle, to allow healing and reduce pain during recovery.

6. Return-to-Run Programs: 60% of injuries are due to training error, therefore it is highly important that you have help and guidance with your return-to-running plan, adjusting intensity, frequency, and volume based on your progress and recovery. This helps to reduce the risk of re-injury.

7. Injury Prevention: Physiotherapy is also valuable in preventing injuries before they occur. A comprehensive plan involving strength training, flexibility/mobility exercises, and appropriate training programme can prevent common injuries. Runners can also benefit from advice on appropriate footwear, warm-up routines, and training schedules.  This will reduce the risk of any irritating breaks in your training programme and keep it as smooth as possible.

By addressing both the symptoms and underlying causes of running injuries, Rachael will help facilitate a faster recovery and ensure you are confident in long-term prevention, allowing you to maintain optimal performance without recurring injuries.