Most running injuries are due to overuse. Runners’ ‘5 Big Running Injuries’ of Knee, Plantar Fasciitis, Achilles Tendonopathy, Leg Cramps, and Iliotibial Band Syndrome (ITB) fall into the category of overuse injuries. Any injury that prevents you from training is frustrating; But overuse injuries can be prevented when running, and physical therapists can play an important role in this.

Anyone unlucky enough to sustain a running injury will know not only how frustrating not being able to run is, but also how much time, money, and effort it takes to get the proper treatment for the problem.

Traditionally, physiotherapy is seen as reactive, that is, you only have to go for help once a problem has arisen, however the role of the physiotherapist also includes the prevention of injuries.

There are many variables that can contribute to the development of a running injury. Footwear, training load, training surface, weakness, previous injury and flexibility are some, but not all, factors to consider. Physical therapists are experts in human mechanics. They have specialized knowledge of how the muscles, joints, and ligaments of the body interact to produce movement. They can use this experience to analyze the way you move and consider the external variables that influence movement to identify potential problems before they create an injury.

The cost and effort involved in preventing injuries is significantly less than treating an injury once it has occurred. We service and inspect our cars to avoid breakdowns, 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 a small part is not working properly it will not be long before it affects other parts of the engine and eventually this will cause a breakdown, it is the same with our bodies.

A six-minute mile run takes, on average, a little over 1,000 steps, and the number of steps increases at slower speeds. For most of us, a 5K run would require more than 3,000 steps, that is, 3,000 repetitions of the same movement.

Like a car engine, if one of the components of our body’s movement, even a very small one, is not as it should be, it can cause stress in other areas that will eventually cause injury.

Even if you don’t have any pain or symptoms, a physical therapist can review your flexibility, strength, and core stability to identify any weaknesses that may be causing a problem. They will then advise you on the best intervention. There are several treatments that can be chosen to help prevent a running injury; The correct course of treatment will be different for each person, but you will likely be advised to try at least one of the following:

Stretching: If your physical therapist identified any muscle tension during your evaluation, they will be able to advise you on how to reduce it with stretching. A complete stretching program is vital to preventing injury. Dynamic stretching and foam rolling can be used before activity to prepare the body for movement and static stretches are used after activity to improve flexibility for running.

Massage – Massage helps reduce tension within a muscle, so it can increase flexibility and mobility. It can be used in conjunction with stretching to improve your range of motion. Massage also helps remove lactic acid, which is a by-product of muscle activity. Lactic acid creates that pain you feel the day after a long run which is also known as; Delayed-onset muscle pain (DOMS).

Core Stability Training – The goal of core stability training is to strengthen the deep abdominal muscles that connect to the spine and the muscles that control the shoulders and pelvis. A strong core allows you to control the position and movement of the central part of the body; This provides a stable base on which the legs and arms can move efficiently and minimize stress on the joints. Core stability training for running has been shown to reduce the risk of injury and improve running performance.

Correct Footwear and Braces: The way your foot hits the ground when you walk or run and the way your legs move is described as your gait pattern. Different people have different gait patterns and the selection of the correct type of running shoe depends on your gait pattern. The correct type of shoe will encourage your foot to hit the ground in an optimal position to maximize efficiency and reduce stress on the leg joints.

Sometimes having the right shoe is not enough and any additional support needed can come from orthotics. Orthotics are inserts placed inside your shoe that, in addition to the correct shoe, can help correct any movement failures within your gait pattern.

When treating a runner, the physical therapist may have the necessary skills and experience to correct all self-identified problems and will choose to work alone. However, they may also wish to involve other expert health professions, such as podiatrists and massage therapists, to provide a multidisciplinary treatment package. In either case, the end goal is to keep you on the right track and off the treatment table.

So whether you are training for a marathon, half marathon, 10k, or any other distance, you may want to see how physical therapy can help you prevent an overuse injury.

If you want to find a local physical therapist to treat a running injury or to help prevent further injuries, click HERE and select Physical Therapy.