Physio Elements Physiotherapy for Old Age Running Injuring - Old Couple Running

How to Avoid Common Running Injuries

Running is one of the most popular forms of sporting activity worldwide, and with that comes common injuries! Follow our helpful guide below on how to avoid these common injuries for better performance and movement, without pain!

5 Most Common Running Injuries:
1. Blisters
2. Runner’s Knee – Runner’s knee is the common term used to describe any one of several conditions that cause pain around the kneecap, also known as the patella. These conditions include anterior knee pain syndrome, patellofemoral malalignment, chondromalacia patella, and iliotibial band syndrome.
3. Shin Splints – Shin splints (medial tibial stress syndrome) is an inflammation of the muscles, tendons, and bone tissue around your tibia. Pain typically occurs along the inner border of the tibia, where muscles attach to the bone.
4. Plantar Fasciitis – Plantar fasciitis is one of the most common sources of heel pain. Your plantar fascia is a thick fibrous band of connective tissue originating on the bottom surface of the calcaneus (heel bone) and extending along the sole of the foot towards the toes.
5. Achilles Tendinopathy – Achilles tendinopathy is a condition that causes pain, swelling and stiffness of the Achilles tendon that joins your heel bone to your calf muscles.

Our recommendations to help you avoid common running injuries…

  1. Get your biomechanics checked ie. Flat feet or leg length discrepancies.
  2. Make sure your running shoes are the correct fit for you by going to a specialist running shoe store.
  3. Run on a variety of different surfaces including grass and dirt tracks.
  4. Cross train with cycling, water running, swimming and elliptical trainer.
  5. Make sure all of your old injuries (running related or not) are fully rehabilitated.
  6. Do regular Clinical Exercise to maintain good flexibility, muscle balance and strength.
  7. Regular massages can be very helpful in maintaining healthy tissue.
  8. Avoid excessive downhill running.
  9. Run on opposite sides of the road to equalise the effect of road camber. On the beach – run in both directions along the shore.
  10. Never increase your distance more than 5 – 10% from one week to the next.
  11. Give yourself enough recovery time; don’t run more than 4 – 5 times per week.

How Physiotherapists Help with Running Injuries…

Our Physiotherapists will perform an assessment of various factors, including but not limited to;
– your running biomechanics
– footwear advice suitable to your foot
– training load – what is good, too much, too little
– joint range, muscle length and overall flexibility
– muscle strength: core control, foot arch control, hip, knee and lower limb control.

If you need help with your exercise program or a running related pain you’re experiencing, please call our team on 03 9729 7777 or simply book an appointment online with one of our Physiotherapists!