Running Injuries

Are you a keen runner, or are you inspired after the London Marathon?

All our physio clinics (including our newest practice in Hitchin, Hertfordshire!) have seen an uplift in running injuries in the past 3 weeks.

Make sure you read this to stay injury-free this summer!

Running injuries occur when the body is subjected to physical stress beyond its limits. This can be caused by overexertion, improper form/technique, or inadequate rest and recovery.

Common running injuries include plantar fasciitis, Achilles tendonitis, shin splints and patellofemoral pain syndrome (runner’s knee). Physiotherapy can help to relieve pain, address underlying issues that contribute to running injuries, such as tightness in muscles and tendons, muscular imbalances or poor joint alignment.

Common Running Injuries:

Plantar Fasciitis

Plantar fasciitis is a common injury among runners, caused by inflammation of the plantar fascia (a band of tissue connecting the heel bone to the toes). This can be due to overuse, improper running form, or tight calf muscles.

Symptoms can include sharp pain on the sole of your foot when you take your first steps in the morning, or after a long period of sitting. Physiotherapy treatment may include suggest foam rolling, massage therapy, orthotics or taping to help you recover from this condition.

Achilles Tendonitis

Achilles tendonitis is an overuse injury that occurs when the Achilles tendon (the large band of tissue connecting your calf muscles to your heel bone) becomes inflamed due to repetitive strain. The most common cause of this condition is running with improper form or in shoes that don’t provide adequate cushioning and support. Symptoms may include a gradual onset of pain and stiffness in the Achilles tendon, swelling and tenderness. Treatment for this condition may include proper rest, stretching exercises, ice therapy and anti-inflammatory medications to help relieve pain. Physiotherapy can provide specific strengthening exercises to help improve your biomechanics and reduce the risk of further injury.

Shin Splints

Shin splints are a common injury among runners and are caused by overloading the muscles in the lower leg. Pain typically occurs along the inner part of your shinbone (tibia) and can be due to running on hard surfaces, wearing improper footwear or excessive pronation (inward rolling of your foot when you run). Treatment for this condition involves rest, ice therapy and stretching exercises. Your physiotherapist may also suggest taping or orthotics for added support and to help realign your foot and ankle during running.

Runners Knee

Runner’s knee (patellofemoral pain syndrome) is a painful condition that affects the kneecap, caused by repetitive stress or incorrect biomechanics. Symptoms may include tenderness and swelling around the kneecap, pain when running uphill or downhill, and clicking or grinding sensations. Physiotherapy treatment for this condition may involve rest and ice therapy, as well as exercises to strengthen the quadriceps and improve your running form. Your physiotherapist may also suggest taping or orthotics to help realign the kneecap during running and relieve pain.

Prevention of Running Injuries

The best way to avoid running injuries is by following a proper training program. This includes gradually increasing the intensity and duration of your runs, allowing adequate rest between workouts, using proper form and technique when running, and wearing appropriate footwear. Your physiotherapist can provide guidance on personalized stretching routines for pre-run warmup and post-run cooldown, as well as exercises to help strengthen and stabilize the muscles of your lower body.

Additionally, Physiotherapy can assess your running form and suggest any modifications that may be necessary to reduce your risk of injury and to run pain free. Taking these precautions will help you stay safe and enjoy running for many years to come!

Physiotherapy to Help Running Injuries

If you do sustain a sports injury while running, it is important to book a Physiotherapy assessment. Your physiotherapist will perform a thorough evaluation of the affected area to determine which muscles may be overworked or weak, as well as examine your gait and running form. Physiotherapy can provide specific exercises to help strengthen your muscles, improve range of motion and reduce pain.

Physiotherapy treatment may include manual therapy techniques, shockwave therapy, taping or orthotics.

If necessary, they can refer you for other medical services such as imaging or surgery. With proper Physiotherapy, you can recover from your running injury and get back to enjoying the sport you love.

If you are looking for a physio; Hitchin, Hertford and Radlett clinics all have expert physiotherapists who can help you with a full assessment, a holistic approach to treatment and expert advice to get you back running as soon as possible!

Our newest clinic in Hitchin, Hertfordshire can help with a variety of sports injury, neck pain, back pain and running injuries – with access to state of the art technology – including Footscan, the worlds leading running analysis tool; and treatment options such as Shockwave Therapy – the gold standard for tendon injuries.

All our clinics are in the private sectors, and accept self-funding and medical insurance patients.

Useful Links:

Physio Hitchin, Hertfordshire – click here

Physio Radlett, Hertfordshire – click here

Physio Hertford, Hertfordshire – click here

To book an appointment with any of the physio clinic, click here.