Understanding Running Injuries

Running is a highly popular form of exercise, but it also places significant repetitive stress on the body, especially on the legs, hips, and lower back. Over time, this can lead to a variety of injuries, many of which are caused by overuse, improper running mechanics, or poor training habits. At Active Pulse Physiotherapy, we offer expert evaluation and treatment of running injuries to help you recover, improve performance, and prevent future issues.

Common Running Injuries

1. Runner’s Knee (Patellofemoral Pain Syndrome)
   • What is it? Runner’s knee is characterized by pain around or behind the kneecap, usually due to repetitive strain, poor knee alignment, or weakness in the hip muscles.
   • Symptoms: Pain during or after running, especially when going downhill or downstairs, along with tenderness around the kneecap.
2. Shin Splints (Medial Tibial Stress Syndrome)
   • What is it? Shin splints refer to pain along the inner part of the shin bone (tibia), often caused by overuse, improper footwear, or a sudden increase in running intensity.
   • Symptoms: Tenderness, swelling, and aching pain along the shin, which worsens with running.
3. Plantar Fasciitis
   • What is it? Plantar fasciitis occurs when the thick band of tissue on the bottom of the foot (plantar fascia) becomes inflamed, often due to overuse, flat feet, or improper running shoes.
   • Symptoms: Sharp pain in the heel or arch of the foot, especially with the first steps in the morning or after prolonged periods of rest.
4. Achilles Tendinitis
   • What is it? Achilles tendinitis involves inflammation of the Achilles tendon, the large tendon that connects the calf muscles to the heel bone. This condition often results from overtraining, tight calf muscles, or poor running mechanics.
   • Symptoms: Pain and stiffness in the back of the heel, particularly in the morning or after running, and swelling around the Achilles tendon.
5. Iliotibial Band Syndrome (IT Band Syndrome)
   • What is it? IT band syndrome occurs when the iliotibial band, a thick band of tissue that runs from the hip to the knee, becomes irritated from overuse or poor running mechanics.
   • Symptoms: Pain on the outside of the knee or hip, especially when running downhill or on uneven surfaces.
6. Stress Fractures
   • What is it? Stress fractures are small cracks in the bones caused by repetitive impact, often seen in the shin, foot, or pelvis. They commonly occur due to overtraining, improper footwear, or insufficient recovery.
   • Symptoms: Localized pain that worsens with activity and may be accompanied by swelling or tenderness.
7. Hamstring Strain
   • What is it? A hamstring strain is an injury to the muscles at the back of the thigh, often caused by overstretching or overuse during running.
   • Symptoms: Sudden pain in the back of the thigh, tenderness, and difficulty extending the leg.
8. Hip Flexor Strain
   • What is it? A hip flexor strain involves the muscles at the front of the hip, which can become strained or torn due to overuse, poor posture, or tightness in the muscles.
   • Symptoms: Pain in the front of the hip or groin, stiffness, and difficulty lifting the leg.

Symptoms of Running Injuries

• Pain during or after running, often localized in the knees, shins, feet, hips, or lower back.
• Swelling or inflammation in the affected area.
• Stiffness or tightness in muscles or tendons.
• Weakness or instability in the affected joint or muscle group.
• Decreased performance or difficulty running at your usual intensity.
• Altered gait or running mechanics due to pain or discomfort.

How Active Pulse Physiotherapy Can Help with Running Injuries

At Active Pulse Physiotherapy, we provide specialized care for runners, focusing on addressing the root cause of the injury, relieving pain, and improving overall running mechanics to prevent recurrence. Our approach includes a thorough evaluation, personalized treatment, and a focus on injury prevention strategies.

1. Comprehensive Evaluation and Diagnosis

Our first step in treating running injuries is a detailed assessment to identify the underlying cause of your pain. This includes:

• Medical history review: We discuss your running habits, training routine, footwear, and any previous injuries.
• Physical examination: We assess your range of motion, muscle strength, flexibility, and areas of pain or tenderness.
• Gait and running analysis: By analyzing your running mechanics, we can identify any imbalances, poor posture, or improper foot strike that may contribute to your injury.

If necessary, we may recommend imaging tests, such as X-rays or MRIs, to rule out more severe conditions like stress fractures.

2. Manual Therapy

Manual therapy is a key component of our treatment approach for running injuries. Our physiotherapists use hands-on techniques to:

• Reduce pain and inflammation: Through soft tissue mobilization, massage, and myofascial release, we alleviate tension and improve circulation to promote healing.
• Improve joint mobility: Joint mobilization techniques help restore proper movement in the affected joints, such as the knees, hips, or ankles.
• Stretch tight muscles: Targeted stretching helps relieve tightness in muscles like the calves, hamstrings, or hip flexors, reducing strain on the joints.

3. Strengthening and Conditioning

Strengthening weak muscles and improving overall conditioning are essential for both recovery and injury prevention. Our physiotherapists will guide you through a personalized exercise program that focuses on:

• Core strength: A strong core is essential for maintaining proper posture and reducing stress on the legs and hips during running.
• Lower limb strengthening: Exercises to strengthen the quadriceps, hamstrings, calves, and gluteal muscles help stabilize the joints and prevent overuse injuries.
• Flexibility training: Stretching exercises to improve flexibility in tight muscle groups, such as the hamstrings, hip flexors, and calves, help improve running mechanics and reduce strain.

4. Gait and Running Mechanics Correction

Improper running form is a leading cause of running injuries. Our physiotherapists will:

• Analyze your gait: We’ll assess how you move during running, including foot strike, stride length, and arm movement.
• Provide corrections: Based on your gait analysis, we’ll provide recommendations for improving your running technique, such as adjusting your foot strike, posture, or cadence.
• Recommend footwear: Proper running shoes are essential for injury prevention. We’ll provide guidance on choosing the right shoes based on your foot type, gait, and running goals.

5. Pain Relief Modalities

To manage pain and inflammation, we may use various therapeutic modalities, such as:

• Ice or heat therapy: Applying cold or heat to reduce swelling and relax tight muscles.
• Ultrasound therapy: Using sound waves to promote tissue healing and reduce deep muscle pain.
• Electrical stimulation (TENS): A technique that uses mild electrical currents to block pain signals and promote muscle relaxation.

6. Education and Injury Prevention

We believe that education is key to preventing future injuries. Our physiotherapists will teach you:

• Warm-up and cool-down techniques: Proper stretching and warm-up exercises to prepare your body for running and prevent injury.
• Gradual training progression: How to avoid overtraining by increasing running intensity and distance gradually, allowing your body to adapt and recover.
• Footwear and orthotic advice: Recommendations for supportive footwear and custom orthotics, if needed, to correct imbalances and improve running mechanics.

7. Return-to-Running Program

As you recover from your injury, we’ll guide you through a gradual return-to-running program. This program is designed to:

• Ease you back into running: Starting with short, low-intensity runs and progressively increasing distance and speed as your body adapts.
• Focus on form and strength: Ensuring that you maintain proper running form and continue building strength as you return to your usual running routine.

Whether you’re a seasoned runner dealing with a chronic injury or a beginner experiencing pain, Active Pulse Physiotherapy can help you get back on track, stronger and pain-free. Let us help you optimize your running performance and ensure a safe return to the sport you love.