Running into problems?
During the various lockdowns that have been occurring due to the pandemic, a lot of people have taken to running in order to stay fit. Unfortunately, since then, there has also been an increase in running injuries coming into our clinic.
It seems perfectly reasonable to a lot of people that even if it’s been a while since you last ran, running should be an efficient and ‘safe’ form of exercise. Personally, I like running for its relative simplicity, trainers on and head out the door, what could go wrong?
Unfortunately a bit! Sitting for longer durations can lead to muscle shortening positions and impact on our flexibility, as well as potentially lead to an increase joint stiffness.
My key tips for running are:
- Mobilise and loosen up before you run (e.g. can you actually perform a squat)?
- Good shoes please- speak to the local sports shop or ask one of our team.
- Set realistic distance and time goals (plenty of apps can help with this e.g. C25K)
The common running injuries I have seen in the last 12 months include:
Plantar fasciitis– usually presents as pain in the morning, on the heel of one foot. Thorough examination of the foot mechanics, footwear and walking stride is essential.
Calf strain– can present as tearing or pulling sensation when running/walking, Often sore to climb stairs. Appropriate treatment and management can reduce the risk of a larger tear.
PFPS- Patellofemoral Pain Syndrome- This one can be quite vague, diffuse pain in the knee. In some instances it can feel like the knee is collapsing and even clicking more than normal.
Achilles and Patellar Tendinopathy.- Gradual build of pain and tension below the knee or at the heel. This is often accompanied by swelling, redness and is tender to the touch. It can feel better once warm, during activity but is almost always worse post exercise.
I find that a lot of the time with these injuries there are often one or more culprits causing tension in the body further up or further down from the site of pain. In my opinion it is very important to assess movement from the feet up. For example, ascertaining whether stiffness in one hip has affected the stride length on that side, inadvertently increasing loading onto the opposite leg.
I often get my patients to squat because it’s something we do on a daily basis (sitting in chairs). I find that how a person squats can provide a lot of information on how mobile they are. I would suggest if you can’t perform a squat well and hop on a single leg, pain free, you shouldn’t be running.
If you have a running injury or are looking to start running please book in and I would be happy to assist.
Drew Blatchford
Osteopath
