Smarter Training & Rehab for Runners

Whether you're chasing a personal best, improving your health, or just running for fun, chances are you've dealt with a niggle or two. In fact, up to 80% of runners will get injured at some point - and it's not just elite athletes who are at risk.

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So, what do runners need to know to stay pain-free?

Common Running Injuries

Running can produce all kinds of injuries, but it’s notorious for “overuse” conditions. The most prevalent include medial tibial stress syndrome (“shin splints”), patellofemoral pain (“runner’s knee”), Achilles tendinopathy, and plantar fasciitis.

These injuries are particularly frustrating because they can take far longer to resolve than expected and often recur. Recovery timeframes can vary wildly from a few weeks to a year or longer, especially if mismanaged. Prevention is always better than a cure, so let’s first consider how runners can reduce their risk.

Safe Training Principles

Training Load: A good rule is to only increase running volume or intensity by ~10% per week, at least initially. Most importantly, don’t “push through” when a niggle arises! The longer an issue is present, the longer it takes to rehab.

Warm Up: Don’t skip it! A good warmup might include 5-10 minutes of light jogging, gentle skips, walking lunges, leg swings, and then a gradual build-up in running speed. Notably, “static” stretching is arguably not helpful and may even reduce performance.

Environment: Always start on flat and even surfaces before hills, trails, or sand. Uneven terrains change mechanical loading, so, in a sense, you’re no longer performing the same activity. Scale back the intensity or distance in new environments to allow your body time to adapt!

Biomechanics: Running is repetitive, so technical errors compound quickly. If you’re overloading your knee, you’re likely doing so 800-900 times during a 10-minute run! That’s a recipe for injury. Listen for signs of discomfort and address them early.

Footwear: Shoes can alter mechanical forces via landing patterns or simply through cushioning and support. Invest in quality footwear, and your body will thank you.

Rehabilitation and When to Seek Help

Go down the rabbit hole of running analysis, and you can find yourself in a vortex of jargon and conflicting advice.

First, don’t overthink it! If you’re not experiencing issues, don’t reinvent the wheel. However, if you’re having trouble progressing or experiencing pain, seek expert guidance sooner rather than later.

Here’s how a running physiotherapist might approach rehabilitation:

1. Training Plan: Review and tailor your running program to ensure appropriate loading, complete with structured progressions and individualised goals.

2. Targeted Treatment: Implement a combination of manual therapies, dry needling, shockwave, and/or similar interventions to treat affected areas and promote tissue recovery.

3. Gait Analysis: Thoroughly examine your running mechanics. Are you overstriding? Is your hip dropping? These movement patterns influence how force is distributed through tendons and joints.

4. Retraining: Integrate retraining strategies to resolve biomechanical issues. Specific hip strengthening, for example, can change the loads on the knee, ankle and foot, while running to music at a specific tempo is a simple but effective cue for

modifying stride length.

5. External Supports: Where necessary, prescribe footwear, inserts, braces, taping, or similar aids to alleviate discomfort and facilitate safe movement.

6. Education: Teach movement patterns, what to do and avoid, how to manage setbacks and, crucially, how to prevent re-injury.

Summing Up

If you're dealing with a niggle, managing a chronic injury, or simply want to run more efficiently, don’t put off seeking support. Get the right advice and you’ll be back hitting the pavement before you know it.

This article is for informational purposes only and does not constitute medical advice; always consult a qualified healthcare provider for personalised care.

For all your health and rehabilitation needs, check out Peak Physio in Newcastle, Rutherford and Budgewoi