Anyone who has been unfortunate enough to suffer an injury due to running will know not only how frustrating it is when you can’t run, but may also how much time, money and effort is involved in getting the right treatment for the problem.
Traditionally physiotherapy is seen as reactive, that is to say you only need to go and seek help once a problem has arisen, however the role of the physiotherapist also encompasses injury prevention.
There are many variables which can contribute to the development of a running injury. Footwear, training load, training surface, weakness, previous injury and flexibility are some, but by no means all, of the factors to be considered. Physiotherapists are experts in human mechanics. They have specialist knowledge of how the muscles, joints and ligaments in the body interact to produce movement. They can use this expertise to analyse the way you move and consider the external variables which influence movement to identify potential problems before they create injury.
The cost and effort involved in preventing injury is significantly less than that of treating an injury once it has happened. We service and MOT our cars to prevent a breakdown, why don’t we do the same for ourselves?
In very simple terms, the mechanics of human movement can be compared to that of a car engine. If one small part is not functioning correctly it will not be too long before it affects other parts of the engine and ultimately this will cause a breakdown, it is the same with our bodies.
A six minute mile run takes, on average, just over 1000 steps and the number of steps increases at slower speeds. For most of us, a 5k run would require well over 3000 steps, that is 3000 repetitions of the same movement.
Just like the car engine if one, even very small, component of our body’s movement is not as it should be it can cause stress on other areas that will eventually cause an injury.
Even if you do not have any pain or symptoms a physiotherapist can review your flexibility, strength, and core stability to identify any weaknesses that could cause a problem. They will then advise you as to the best intervention. There are a number of treatments that might be chosen to help you prevent a running injury; the right course of treatment will be different for everyone but it is likely that you will be advised to try at least one of the following:
Stretching: If the physiotherapist identified any muscle tightness during their assessment, they will be able to advise you on how to reduce this with stretching. A thorough stretching programme is vital to prevent injury. Dynamic stretching and foam rolling can be used before activity to prepare the body for movement and static stretches are used post activity to improve flexibility for running.
Massage: Massage helps to reduce tension within a muscle it can therefore increase flexibility and mobility. It can be used in conjunction with stretches to improve your range of motion. Massage also helps to remove lactic acid which is a by product of muscle activity. Lactic acid creates that ache you feel the day after a long run which is also known as; Delayed Onset Muscle Soreness (DOMS).
Core Stability Training: The aim of core stability training is to strengthen the deep abdominal muscles which connect to the spine and the muscles which control the shoulders and pelvis. A strong core enables you to control the position and movement of the central portion of the body; this provides a stable foundation about which the legs and arms can move efficiently and minimise stress placed on the joints. Core stability training for running has been shown to reduce the risk of injury as well as improve running performance.
Correct Footwear and Orthotics: The way your foot strikes the floor when you walk or run and the manner in which your legs move is described as your gait pattern. Different individuals have different gait patterns and selecting the right type of running shoe is dependent upon your gait pattern. The correct shoe type will encourage your foot to strike the ground in an optimum position to maximize efficiency and reduce stress on the joints in the leg.
Sometimes having the right shoe is not quite enough and any extra support needed can come from orthotics. Orthotics are inserts placed within your shoe which as well as the correct shoe, can help to correct any movement faults within your gait pattern.
When treating a runner the physiotherapist may have the necessary skills and experience to rectify all the identified problems themselves and will choose to work alone. However, they may also wish to involve other expert health professions such as podiatrists and massage therapists to deliver a multi-disciplinary treatment package. In either case the ultimate goal is to keep you on the right track and off the treatment table.
So whether you are training for marathon, half marathon, 10k or any other distance you may want to see how physiotherapy can help you to prevent an overuse injury.
If you would like to find a local physio to treat a running injury or to help prevent further injury please click HERE and select Physiotherapy.
Online network of HPC registered therapy service clinics across the UK. Find a local physiotherapist, podiatrist or occupational therapist treating back, neck and sporting injuries.
http://www.therapii.com
