Young woman running in the park
This last weekend saw more than 50,000 runners from around the world, participating in the London Marathon. As we venture further into Spring, people of all ages and levels, will be competing in local running events or might just out for a run to keep fit. At Shrewsbury Chiropractic Clinic, there are a number of running injuries that commonly present in practice.
Although running has many known health benefits, it can put a considerable amount of stress on the human body, particularly on the lower limbs and spine. As runners train for events and start to increase their mileage and intensity, the risk of overuse injuries rises.
Common running injuries include:
- Runners Knee (Patellofemoral Pain Syndrome). This is characterised by pain around the kneecap.It is often caused by biomechanical issues, such as muscle imbalance and running gait.
- Achilles Tendinopathy is a condition which elicits pain and stiffness in the achilles. It is precipitated by overtraining, excessive load, inadequate footwear, and poor running form.
- Shin Splints (Medial Tibial Stress Syndrome). Shin splints occur when there is pain along the inner edge of the tibia. They are associated with overuse or improper running mechanics.
- Plantar Fasciitis manifests as pain around the heel, as the fascia around it becomes inflamed. The plantar fascia is a thick band of tissue that supports the arch of the foot. Factors such as tight calves, poor foot strength and sudden increases in training volume can contribute to this condition.
So how do we help runners avoid and reduce the risk of these injuries?
- Avoid sudden spikes in mileage or intensity and adhere to a structured training plan.This allows for gradual progression.
- Invest in running shoes that provide adequate support and stability based on your foot type and gait mechanics. More importantly, choose a pair that you find comfortable to run in.
- Ensure you include activities like swimming or cycling in your routine to improve overall fitness and reduce the repetitive strain on specific muscle groups.
- Strength training has been proven through research to reduce the likelihood of a running injury. As long as you remember that the stronger your body is, the more prepared it will be to manage the loads you place on it.
- Quality sleep is key to allow your body to recover from training and allow you to train more frequently. Ensuring your body receives good nutrition should be a priority, giving your body the energy required to train and get stronger.
- Finally, it is crucial one considers dynamic stretches and mobility exercises before running, to prepare the body for activity and also post-run to aid in recovery and prevent muscle tightness.
If you are struggling with a running injury, please do not hesitate to call us to make an appointment.