As an experienced Osteopath in Bristol, I often advise patients on how to avoid common running injuries, especially during the start of Spring.
And with more than 25 years' experience in treating sports people in Bristol, I don’t often see traumatic injuries caused from running.
The majority of running injuries I see as an Osteopath are over-use injuries. This is usually due to the repetitive, high impact nature of running particularly on roads and other hard surfaces.
I believe that most running injuries can be avoided with good preparation and smart training routines. Commonly I see runners trying to do too much too quickly.
Successful runners build up to personal bests slowly and steadily over time. All too often in early season, the good weather comes along in Spring and I see runners overdoing it and causing unnecessary injury.
What are the most common running injuries?
Tendon injuries - Commonly tendon strain, irritation and inflammation (less common is an actual traumatic tear or rupture). The Achilles tendon is probably the most common tendon injury in runners (the tendon at the back of the heel attaching the calf muscle to the heel bone).
Plantar Fasciitis - Inflammation and pain in the soft ‘fascial’ tissue on the sole of the foot.
Knee pain - this is often at the front of the knee due to excess tension and/or friction around the Patella (knee cap). Less commonly with runners do I see cartilage ligament injuries, unless there has been a more significant trauma.
ITB syndrome - this involves irritation and pain in the Ilio-Tibial Band (ITB) on the outside of the thigh, and can present as pain on the outside of the hip and/or pain on the outside of the thigh sometimes as far as the outside of the knee.
These injuries are often caused by over-training and/or inappropriate training can often be remedied with the correct diagnosis, treatment and rehabilitation guidance.
How can running injuries be treated?
Although prevention is always better than cure, many of the above running injuries can be resolved successfully with the correct diagnosis, treatment and rehabilitation.
Patients with running injuries at my Bristol Osteopathic clinic are advised to:
Train smart - follow a training plan and listen to your body…it usually tells you if it doesn’t like what you are doing (pain is the best indicator).
Slow and steady - work carefully and slowly through a training plan
Most especially build up running steadily - if it is new for you, try a couch to 5K program. For more seasoned runners, it is advisable to build up slowly if you've had a break
Balance and stability - work on your core stability and proprioceptive stability in the pelvis and legs to prevent niggling running injuries this Spring
Practice balance - balance on one leg to build stability and balance. This helps to transmit forces from one leg to the other when running. Do it daily.
Get flexible - leave time at the end of each run to warm down and stretch.
Try Yoga & Pilates - these can really help with flexibility and stability through the whole body, which can increase overall efficiency and reduce strain when running.
Good running shoes - go to a specialist running shop and invest in good advice and the right running shoes for you. This will pay huge dividends.
Run off road - this will reduce the impact on legs and joints, thus reducing potential running injuries. Plus, running on grass and in Nature is fabulous.
Nutrition and hydration - before, during and after running sessions is critical in maintaining and optimizing muscle and joint health.
Rest and recovery - the most important part of any run training is the recovery. Most running injuries are caused by insufficient rest and recovery.
If you're experiencing joint pain this Spring, please read this. To read about an example of a patient who had a knee injury successfully treated at my Bristol Osteopathy clinic, please visit here.
To see my favourite outdoor exercises for Spring and Summer, please visit here.
If you would like to discuss how osteopathic treatments in Bristol could help you with running injuries, please book a consultation with me online here.
My Bristol osteopath clinic is fully open so if you’re looking for osteopathic treatments, please read this news post to find out about the measures in place at my Henleaze osteopathy clinic for all patients.
To find out more about the full range of osteopathic treatments that I provide in Bristol, please visit here for details.