Regularly running has many benefits from a way to keep fit, reducing high cholesterol and blood pressure to improving your physical and mental health and a way to reduce stress. Many runners every year decide to take their enjoyment of running to the next level and compete in a marathon. When preparing to participate in a marathon a training programme usually ranges from 12 to 20 weeks, working out and running many miles, multiple times a week. With the high intensity of a training plan it can become exhausting and done wrong a runner could be injured. A great Physiotherapist is invaluable to help get them through the tough training plan, performing at their best and reducing chance of running injuries.
Common Running Injuries
Patellofemoral Patellofemoral, also known as runner’s knee, is irritation between the underside of the kneecap and leg bone, with a pain developing at the front of the knee. This is an injury that can be caused by overuse, running style or poor control of foot. A physio can provide specific stretches and exercises and advise appropriate footwear.
Shin Splints. Overall this injury is a pain felt in the shins, which is usually caused by overuse, overloading, poor muscle flexibility or excessive foot pronation. A Physio can help by advising on warming up, cooling down and conditioning. A Physiotherapist can also provide a sports massage.
Achilles Tendinitis An overuse injury, that a Physiotherapist can help by strengthening the tight calf muscles and improve it’s flexibility.
Plantar Fasciitis This injury more commonly occurs to a person with either flat or high arched feet and can be exacerbated by inappropriate footwear. A Physiotherapist can help with stretches and strengthening exercises and advise on better footwear.
Muscle Injuries Muscle injuries occur when muscles fibres are pushed beyond their limits, overworked, overloaded and stretched. This is a common injury in the hamstrings, lower leg and lower back muscles. A Physio can condition the affected muscles.
Ankle Sprains This is another injury that can have a lower risk of happening if the appropriate footwear is worn, which can be advised from a Physiotherapist. This injury can also be caused by overuse, Achilles tendinitis or unsupported footwear. A well-qualified Physiotherapist can provide regular strengthening and stretching exercises that help avoid this injury occurring, or help with the recovery if it does happen.
Sports massage is a great treat when training for a marathon as a way to relax, but it will also help in many other ways. The massage can reduce and treat tightness and help to maintain and condition the muscle tissues. It will also promote an improved circulation, reduce pain and inflammation. A sports massage will also decrease the recovery time between work outs and training sessions.
Overall, a well trained qualified Physiotherapist can provide exercises on how to stretch properly, how to strengthen the body, advise on warming up, cooling down and appropriate footwear. This information is key to improving the body’s abilities, improve there performance and reduce the chance of injuries when training.
If you would like to book an appointment with one of excellent Physiotherapist for treatment or advice, get in touch using our contact page.