Whether you are a seasoned runner, looking to take it up a level, or a complete novice, there is always a risk of running related injuries, especially if you don’t take time to warm up properly or push yourself too hard.
Some of the most common running injuries include:
Runner’s knee is an umbrella term for overuse injuries that result in pain at the front of the knee. It can have many different causes, but often happens when your kneecap is misaligned. As the cartilage on your kneecap wears through running, it can lead to pain when using stairs, squatting, or even sitting with the knee bent for an extended period of time.
If you experience runner’s knee, you shouldn’t run through the pain, as this could make the injury much worse.
Your Achilles tendon attaches your calf muscles to your heel and is placed under a lot of stress when running. It can be felt as a pain and stiffness around the ankle and sometimes the calf. Many factors can lead to Achilles Tendinopathy, for example:
- Insufficient stretching
- Poor footwear
- Tight calf muscles due to overuse
- Explosive change in movement
If you experience Achilles pain, it’s important to rest, ice the area and make sure to stretch your calf muscles before exercising.
A pulled hamstring is the result of excessive loading on the hamstring muscle at the back of the thigh. This can be caused by running under fatigue, by running too fast, or even by the failure of other muscles. The pull can happen at different points of the muscle, dependent on the cause.
Should you suffer from a pulled hamstring, it’s not a good idea to keep on running. This injury certainly varies in terms of severity, but an average pulled hamstring will usually take somewhere between six and eight weeks to heal. However, hamstring injuries can easily be reaggravated, so it’s important to ease back into running or other exercises that put pressure on the muscle.
Plantar Fasciitis is the inflammations of the plantar fascia. This is the thick connective tissue on the sole of the foot, between the heel and toes. This can be a very painful injury, with symptoms such as sharp, stabbing pains or deep aches in the arch of your foot.
Plantar Fasciitis is often more painful first thing in the morning, as the joints have not yet had time to warm up. Whilst the symptoms tend to lessen as the joints become more mobile, pain will often increase as a result of weight bearing and fatigue as you carry out your daily activities.
Stretching your leg muscles and using a roller under the foot for a few minutes two or three times a day can help to release the tension.
This is a very common injury where the ligaments around the ankle are stretched or torn accidentally, often when the foot rolls inward or twists unexpectedly. Sprains will usually get better with rest, and icing the ankle, compression and elevating the foot help aid recovery.
Osteopathic Treatment for Running Injuries
Osteopaths can help treat a range of running injuries and help reduce the risk of future injuries. If you are suffering from an injury relating to running, it’s important to get a correct diagnosis, as you might not be getting the right answers from internet research, or fellow runners.
Osteopaths are trained to have a highly sensitive sense of touch and will not examine the area in which you are experiencing pain, but the body as a whole, in order to find the root causes. After a full assessment, an osteopath can recommend the best course of treatment and work to re-balance your body.
Manual treatment can involve massage and soft tissue manipulation to help reduce tension within the musculoskeletal system, correct any restrictions in movement and improve mobility in the joints.
Osteopaths will also discuss factors that may have led to running injuries, such as incorrect technique, training methods, bad running shoes or equipment, stretching and warming up, and exercising before fully recovered. We can suggest rehabilitative exercises and provide advice to help you recover and avoid future injuries.
To book an appointment with an osteopath in Solihull, simply call 0121 705 4499. Our team of osteopaths are dedicated to helping relieve your pain.