Running. A much-loved activity for many of you. As summer slips away, the running season approaches. Hair is clipped back, lightweight fabrics are purchased and sock pairs are once again brought back together. Unfortunately, along with the increasing mileage for some of you comes the increase in injuries. There are a number of common running injuries. For those who love running, injuries can be frustrating – what may start as a niggle can quickly turn into an injury if not addressed early on.
The damage that can be caused by these annoying injuries, if not treated, may continue to cause problems and severely affect or even end your running career. All of this, we hear you say, is not good news.
Common running injuries include:
- Ilio-Tibial Band Friction Syndrome (ITBFS)
- Patellofemoral Joint Dysfunction / Anterior Knee Pain
- Shin Splints
- Achilles Tendinosis
- Plantar Fasciitis
- Stress Fractures
There is, however, a bright side. Most of these injuries are preventable, and if you are already suffering from an injury then most of them are also treatable. What you may have picked up on already is that early treatment for an injury is of upmost importance. While rest is often a major part of treatment, it is not always the best solution.
Appropriate rehabilitation is hugely beneficial and will enable runners to get back to it much more quickly. The reason why these injuries occur varies from person to person. It can be due to your biomechanics, it can be caused by certain muscles being too tight, or other muscles not being strong enough to stabilise your body – the list goes on.
The need to work out why these problems may, or have already, occurred is where your Bend + Mend Running Assessment comes in. A comprehensive investigation will be carried out, including: a review of your current problem; assessment of your biomechanics, flexibility and strength related back to your running; and your goals for the season. This, combined with the right advice/treatment/rehabilitation for you, will have you running to your full potential as quickly as possible!
Definitely agree with common injuries with running. I was hoping for some more complete advice since I won’t be in Australia any time soon.
What are the best treatments for shin splints?
What about preventing tendinitis?
Nothing worse than some minor injuries to ruin a training plan.
Always fun to read articles from fellow runners
Hi Billy, thanks for your comment.
With regards to your question about shin splints, to begin with, it is best to rest from the aggravating activity. Whilst you are resting, it is important to continue with a modified activity that could be done pain-free and, if possible, have it related to running in some way. For example, using the cross-trainer at the gym, which still gives you a cardio workout without loading the leg as much.
It is also important to settle the inflamed tissue. This can be done with ice or off-loading the tissue with taping or inserts for your shoes.
The next step would be to begin a programme of stretching and strengthening depending on the problem at hand, and this should progress to running-type drills to prepare for the return to sport – all of this is, of course, is in context of the severity of the injury and the type of structure damaged.
Tendinitis (or tendinosis – the difference being that a tendinitis is inflammation of a tendon, whereas tendinosis is degeneration of a tendon) can be prevented by having an appropriate and complete training programme. Doing the right type of preparation work is important too – as discussed in the previous blog, this may include stretches, strengthening and/or control work.
If you are having problems at the tendon level, then treatment methods are similar to that of shin splints. Rest from the aggravating activity, continuing with pain-free and relevant activity, reducing the inflammation (if it’s a tendinitis), off-loading the tissue and then commencing a rehabilitation programme to get you back up and running.
I hope that this helps! In the next few weeks, I will go more into detail about shin splints in particular, so keep an eye out!
Alex,
I do appreciate the information. I will keep an eye out for your post about shin splints. They can derail motivation for a new training regimen.