Saddleworth Physiotherapy Clinic looks at some causes of running injuries and how to start your rehabilitation
For more information, find the clinic at 18 High Street, Uppermill, call them on 01457 871777 or visit: www.saddleworthphysio.co.uk
WITH ITS open moorland, rolling hills and miles of bridleway and towpaths, Saddleworth is the perfect arena for runners of all abilities.
In an ideal runner’s world every step of every mile would be pain free. However the reality is many runners train with slight or often not so slight niggles, such as a tight calf, foot pain or a nagging knee.
If we view running pains on a spectrum, at one end (the red zone) is the severe injury which makes it impossible to run at all and at the other (green zone) is the pain free, top form. Most runners will sit somewhere in the middle, the amber zone.
How you progress along this spectrum is largely dependent on how you react when the pain is apparent.
To reduce the risk of ending in the red zone Saddleworth Physiotherapy recommends you reduce your mileage, reduce intensity and seek a physiotherapy assessment.
If you ignore warning signs it is likely at some point you will end in the red zone. To remain in the green zone, all runners need a proactive, long-term injury prevention strategy that should include strengthening and stretching and regular soft tissue release.
The most common running injuries affect the lower limb and include runners knee, plantar fasciitis, Achilles tendinitis, chronic hamstring or calf tightness, iliotibial band syndrome, shin splints and stress fractures.
The cause is usually multi factorial. It may be related to faulty training or technique. If you were to take up tennis or golf it is likely you would have a lesson but most runners are unaware of the right way to run.
Injuries are often related to faulty biomechanics – how the foot strikes the ground, the correct footwear for foot type and alignment of the pelvis, hip, knee and ankle are vital in injury prevention.
Tight or weak muscles cause an alteration in alignment, leading to overload and breakdown. Should you reduce your mileage or do you need to stop all together?
40 per cent of running injuries affect the knee. Risk factors include pronation of the foot, tightness of the quads and weakness of the gluteal (buttock) muscles.
Don’t linger in the amber zone and avoid the red zone! Book an early assessment, identify current and potential issues and start rehabilitation as soon as possible.