Running related injuries: Learn the lessons from the past and don’t get a running related injury!I

Senior Physiotherapist KP

I have taken the measure get ahead of the game at Optimus and give everyone a warning! Regardless of all the reasons why one would all of a sudden take to running like a duck to water (perhaps people isolating at home during COVID!) we saw one too many running related injuries.

We have seen restrictions ease and then be placed back on a few postcodes. This has resulted in various sporting competitions pull the pin on the 2020 season. One thing I will bet my bottom dollar on is that more people will take up running in an effort to stay fit!

Whether its patellofemoral pain syndrome (runners’ knee), Achilles tendinopathy or calf strains, these runners definitely kept us busy and a few of these individuals learnt a few tough lessons. However do not make the same mistake!

The commonalities between each injury are evident. There is a load vs capacity mismatch! Our friends from the strength and conditioning world are awesome at explaining this and is a great way to explain how an individual got to where they are (i.e injured and presenting in front of me for treatment).

Ultimately the main goal is to get you running, and running well!. The general education and advice that I would give to you as a hot tip to not succumb to these dreaded running related injuries includes:
1. At this present moment in time, running is a great way to stay fit and healthy
2. There is a load (e.g. distance, pace) you have to overcome when trying to run.
3. You also have an inherent capacity (e.g strength, endurance, technique) you have that will determine whether your run well, or will fall apart and begin to sustain a few injuries.
4. The good news is to get you running, make sure you’re running well and reduce the chance of injury is to increase your capacity!

Personally - I really enjoy working with this population - most runners want to run and with this goal in mind I often see unparalleled compliance as they apply themselves to a rehab program.

Understanding that sometimes all we need to do is drop to a manageable load where your body can recover well is far better than stopping all together!

Between now and when you want to ramp up your running, lets concentrate on building up your capacity, increase your strength, work on how they are running and address any underlying issues. This is key in ensuring you (p)rehab well and prevent these problems from occurring.

COVID Running got your knees aching?

COMMON CAUSES OF KNEE PAIN

RUNNERS KNEE

Where it hurts? Pain under your kneecap, feels worse after running and when you go up/downstairs

Why? Occurs when the patella (kneecap) undergoes significant stresses that are beyond its capacity to tolerate

How do I treat it? Reduce running, stretch glutes, foam roll quads (DONT stretch quads- this will increase the compression of the patella on the femur) and TFL (pocket muscle), shorten stride length/ increase cadence

Prevent it! Strength train, foam roll regularly, shorten your stride

PATELLAR TENDINOPATHY

Where it hurts? Pain below your kneecap and at the top of your shin, will hurt going up and down stairs and pain will increase when running.

Why? The patellar tendon may have too much force going through it, in a short amount of time, compared to what it is able to absorb

How do I treat it? Reduce running, a physio may recommend a patellar strap or alternative measure to offload the tendon, load management is key!

Prevent it! Strengthen key muscles around the knee, stretch your quads & hamstrings, foam roll, manage your running loads to within the tendon’s capacity to tolerate load

IIiotibial band sydrome

Where it hurts? The pain will be on the outside of the knee (location where physio Bryan speaks about in the video), will come on quickly and subsides when you finish running.

Why? The ITB runs from your hip to your knee, a fluid filled sac called a bursa sits between the ITB and the outside of your femur. When the ITB compresses this bursa, it causes pain.

How do I treat it? Reduce your KM’s, foam roll your glutes and TFL (NOT the ITB itself), consider if your shoes are right for you.

Prevent it! Strong glute and core muscles are the key, so a strength program will help. Foam roll glutes, quads and TFL and shortening your stride may reduce forces at the knee.

If you would like one of our experienced physiotherapists to diagnose your knee pain and provide the correct advice and strengthening exercises make an appointment now.