RUNNING INJURIES
At our practice, we understand the passion and dedication of runners—and we’re here to support you when injury strikes. Our team of experienced physiotherapists specializes in treating running injuries, using their years of expertise to help you recover quickly and get back to doing what you love. With a personalized approach, we focus not just on relieving pain, but on restoring your body’s full physical and functional capacity, so you can hit the ground running with confidence. From targeted exercises to advanced treatment techniques, we’ll guide you every step of the way on your journey to recovery and help you prevent future injuries. Whether you’re a beginner or a seasoned marathoner, we’re here to keep you moving forward.
Understanding and Treating Running Injuries
Running is a fantastic way to stay fit, but it can also lead to various injuries and issues if not done correctly.
Running injuries range from an overused foot to a painful hip, shin pain to knee problems like Runner’s Knee or Patellofemoral Pain Syndrome. Each of these injuries requires a specific approach to ensure you can run safely and effectively again.
Iliotibial Band Friction Syndrome (ITBS)
Iliotibial Band Friction Syndrome, also known as Runner’s Knee, is a common injury among runners. It causes pain on the outside of the knee due to friction between the band on the outer thigh and the knee joint. Our specialized physiotherapists have extensive experience treating this syndrome through techniques such as exercise therapy, dry needling, and medical taping.
Running Injuries in the Foot, Hip, Shin, Knee, or Calf
Whether it’s a running injury in the foot, hip, shin, knee, or calf, our specialists have the expertise to provide the right treatment. The recovery process can range from pain and inflammation relief to improving mobility and strengthening muscles to prevent future injuries.
Below, we describe the most common running-related issues, including causes and tips to prevent them.
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Common Running Injuries
Shin Splints
Shin splints present as pain along the front of the shinbone. This issue is often caused by overuse, particularly in beginners or runners who suddenly increase their training intensity.
Prevention: Gradually increasing training intensity, wearing proper running shoes, and taking adequate rest between runs can help prevent shin splints.
Plantar Fasciitis
Plantar fasciitis is an inflammation of the fascia under the foot, leading to heel pain. It commonly occurs in runners who attempt too much too soon or who wear inappropriate shoes.
Prevention: Wearing supportive shoes, avoiding excessive mileage, and regularly stretching the feet and calves are essential in preventing plantar fasciitis.
Achilles Tendon Issues
Achilles tendon issues can range from mild irritation to severe inflammation (Achilles tendinitis). This is often caused by overuse, poor footwear, or improper running technique.
Prevention: Strengthening the calf muscles, wearing suitable shoes, and avoiding sudden increases in training intensity can help prevent these issues.
IT Band Syndrome
Iliotibial Band Syndrome (ITBS) causes pain on the outer side of the knee, often due to excessive friction of the IT band over the outside of the knee, and is common in runners.
Prevention: Regular stretching, foam rolling, and strengthening the hip and glute muscles can help prevent ITBS.
Stress Fractures
Stress fractures are tiny cracks in the bone, typically caused by overuse. They can occur in various bones of the foot and lower leg.
Prevention: Gradually increasing training intensity and duration, ensuring adequate rest and recovery, and wearing well-supported shoes can help prevent stress fractures.
What is a Gait Analysis and Why is it Important?
What is a Gait Analysis?
Video Recordings and Slow Motion Analysis
During a gait analysis, your running style is recorded using video footage. These recordings are played back in slow motion to examine the details of your running technique, such as stride frequency, landing pattern, and posture.
Assessment of Body Movements
A gait analysis goes beyond just your feet. It includes analyzing the movements of your joints (knees, hips, back) and muscle activity to detect any imbalances or abnormalities in your running style.
Benefits of a Gait Analysis
Injury Prevention:
A gait analysis can identify common issues such as overpronation (excessive inward rolling of the feet), underpronation (insufficient inward rolling), and heel striking. These issues can lead to knee pain, runner’s knee, and other injuries. Early detection allows for targeted adjustments to help prevent injuries.
Performance Improvement:
By gaining insight into your running style and technique, you can run more efficiently and effectively. This can enhance your performance and increase your enjoyment of running.
Recovery from Complaints:
For runners already experiencing issues such as knee pain after running, a gait analysis can help identify the cause of the discomfort and develop targeted treatment plans. These plans may include adjusting running technique or strengthening specific muscle groups.
Who is a Gait Analysis For?
A gait analysis is suitable for runners of all levels, from beginners to experienced athletes.
What Does a Gait Analysis Cost?
A gait analysis at Vondelfysio provides valuable insights that can help prevent injuries. The cost is equivalent to one physiotherapy consultation.
Conclusion
Whether you’re dealing with knee pain, runner’s knee, or simply want to optimize your running technique, a gait analysis is a step in the right direction to improve your performance, achieve your running goals, and enhance your overall enjoyment of running.