Runners’ Common Injuries and Tailored Tips (Part 1)
Whether you’re a novice runner or a seasoned one, here we look at what some of the most common injuries are and what you can do if you are experiencing one of those.
1. Patellofemoral Pain Syndrome (Runner’s Knee)
What is it: Nearly half of all injuries runners experience fall under this category. It is a condition which affects the cartilage on the underside of the knee cap (patella) and the structures which support it, as it moves up and down over the groove on the femur (thigh bone) when you bend and straighten your knee; it’s caused mainly by an imbalance of tissues such as the hamstrings and hips not doing enough work and the quadriceps doing too much work.
Symptoms: Usual symptoms include tenderness around or behind your knee cap, pain running downhill, dull pain when running on uneven terrain and pain when you push on the patella bone (knee cap).
What to do: stop running to reduce inflammation and pain short term and rest; you may use ice and non-steroidal anti-inflammatories which may help reduce pain and swelling in the short term. It is important to cut down on the milage, especially if you have a history of knee pain.
Rehab recommendation: We recommend stretching your quad and hip regularly to help minimise the chance of injury. The mid-foot bridge is a great strengthening exercise to help the hamstring and hip work functionally so the quad doesn’t overwork in the case of this injury.
Exercise practice - Link to video - Mid-foot bridge (3 sets of 20-30 sec holds), link to video - 3D quad stretch (6 reps each direction)
2. Iliotibial Band Syndrome (stabbing knee sensation when running)
What is it: This injury is compared to the feeling of somebody stabbing you on the side of the knee when you run, especially when going downhill. The Iliotibial (IT) band is a thick piece of connective tissue that runs parallel to your femur (thigh bone) from the outside of your hip to just below your knee. Pain is characteristically felt at the end of the IT band where it attaches to the outside edge of the knee. There are a number of causes, often due to muscles' imbalances in the hamstrings and hip and ankle. This can be also associated to running patterns such as downhill running.
Symptoms: Pain is most frequently felt as a sharp point on the outside of the knee, sharp pain on the lateral (outside) side of the hip. Commonly, pain occurs after a certain amount of running, not in the first few steps.
What to do: A regimen of icing and anti- inflammatory drugs will assist in reducing pain and a foam roller can be used to loosen up tight structures as can massage. Physical therapy treatments will work on releasing structures that are shortened and tight - movement-based treatment for soft- tissue injuries will help to break up scar tissue and restore normal function.
Rehab recommendation: It is vital to get the hamstrings and hips muscles to work functionally to help with this injury.
Exercise practice - Link to video - Side plank - (3 sets 20-30 secs holds), Link to video - Mid-foot bridge (3 sets of 20-30 sec holds.
3. Hamstring Muscle Injuries
What is it: Running-related hamstring injuries can be one of two things: a more commonly known hamstring strain (pulled/torn muscle) or an overuse injury called Hamstring Tendinopathy. Hamstring issues usually arise because the muscles are weak. Long and weak or short and tight hamstrings all pose injury risks, as do muscle imbalances with over-powering quadriceps on the front of your thigh.
Symptoms: Sudden, onset of pain whilst running, or sharp, stabbing, possibly even a snap or pop sound, or bruising on back of the thigh, swelling.
What to do: Complete rest is advised in acute cases. Rest, ice, compression and elevation is recommended, as well as physical therapy to promote tissue healing, release tight surrounding structures and address other related issues.
Rehab recommendation: It is essential to stretch regularly and strengthen your hamstrings to reduce the chance of injury. Exercise practice - Link to video - Reverse plank - (3 sets 20-30 secs holds), Link to video - 3D Hamstring Stretch (8-10 reps)
If you are experiencing one or more of these common injuries, we recommend a thorough assessment with us to create a bespoke plan and work out what is causing the issue. Book your FREE initial assessment by contacting us to start your journey back to being pain free.