A running injury can range from a blister to a stress fracture. Running injuries are mainly due to the repetitive motion of running. Other things that can increase your chance of injury include, your running shoes, running too fast, running too far and whether you have warmed up or cooled down correctly.
5 of the most common running injuries include:
Plantar fasciitis
Achilles tendinitis
IT band syndrome
Runners knee
Shin splints
With any running injury, there is a degree of pain and discomfort. The location and presentation of pain are big clues to the nature of the running injury.
Swelling and discolouration are normal traits for most running related injuries, however everybody reacts differently to injuries.
Evaluation of the injured runner begins with a thorough look into their medical history as well as their running habits. This should include inquiries about:
Previous injuries and related treatments
Current training patterns, including mileage, frequency, and training methods (eg, hill running) – Any changes in training
Shoe and orthotic use, including any recent change in shoes
Training surface, including any recent change
Injury details (eg, what provokes and reduces symptoms, duration of symptoms)
Athletic activities other than running
Detailed training history, including running and racing experience
Medical conditions; prior surgeries
Medication and supplement use
From this a Physio/health professional should be able to diagnose your running injury and develop a treatment plan specifically designed to you.
Most running injuries can be relieved by following the treatment strategies below. If pain and discomfort continues, see your physio/health professional. You may need more advanced treatment to resolve your running injury.
Rest: Take it easy. If you keep running, your injury may get worse. Choose alternative ways to exercise while you heal, such as swimming or cycling.
Ice and cold therapy: Apply ice packs to reduce pain, inflammation, and swelling.
Compression: Wrap the painful area with tape and use splints and supports to control swelling and stabilise the affected area.
Elevate: If you sprain your ankle or hurt your foot, elevate it to reduce swelling.
Stretch: To reduce pain and tension of the affected area, gently stretch and massage the injured area.
Pain killers: Take over-the-counter pain relievers, such as ibuprofen to help relieve pain and inflammation – Do seek medical advice before taking pain killers.
Physiotherapy, Massage and Rehabilitation can all be very beneficial in the recovery of a running injury.
Don’t try to push through pain. If you notice discomfort, take a break from running. If the pain continues, seek care from your Physio/health professional.
By taking a few precautions and planning you can prevent many common running injuries. Here is a list of a few:
Listen to your body – don’t ignore pain
Have regular maintenance Sports Massage/Physiotherapy
Create a running plan
Warm-up and stretch
Strength train – weight training and ab exercises
Cross train – mix up your fitness routine
Dress appropriately
Be shoe savvy
Be safe
Run wisely
Stay hydrated
At Comfort Health we offer a range of treatments from Sports Massage, Physiotherapy, Acupuncture and Cupping; all of which can help when struggling with a running injury.
If you feel like you could benefit from a treatment from one of our practitioners – Click Here and book in today.
