Physio for Runners

Runners require careful and well structured management when dealing with an injury. It is challenging and requires you to think outside the box a little as a Physio. Identifying an injury in a runner, providing some treatment, maybe some exercises and advising them to rest as it settles isn't going to cut it for several reasons – one of the main ones is runners want to run – and if they're not running it's not only conditioning but mood, health and even sleep that can suffer. More than this, it is unlikely that the problem has been solved. If an injury has resulted from running (and not an unlucky event like rolling your ankle in a pot-hole) then unless the issue with an individual's running – technique, training errors, conditioning etc. – is corrected then a runner will most likely continue to get injured. Having increased my own running the past two years and coming across some issues leading in to a half-marathon or City 2 Surf, not running was an absolute last resort. Training modification and management of the injury allowed me to continue preparing for and complete the events. 

There are many potential sites of injury in runners. Knee injuries account for approximately 50% of all running injuries, with female runners more likely to experience knee problems. Males have higher rates of achilles and calf injuries. Many runners avoid seeking help until the injury progresses to a point where it really affects their running. I always advise runners to let me know early when an issue starts to present as it is much easier to deal with in this early stage. Certain injuries that can develop over periods of time, such a stress fractures, will unfortunately leave you with no other option than to rest while the injury heals. When seeking treatment it is important your therapist understands your running injury and the potential contributors. Is it over-striding?, is your knee dropping in on contact with the ground and why is that happening?, is your training program an issue?, is a previous injury still causing trouble? – the list could go on forever. A thorough discussion between therapist and runner is an important first step so your physio can get to know you, your running, previous injury history and goals.  

Having gained these important insights you should then be taken through a detailed clinical assessment of the injured site and also any area of the body that could be contributing to the injury. This will help formulate a diagnosis and management plan for the injury. However, in many cases this assessment needs to go one step further and look at the runner actually running. It is impossible to understand how a runner runs unless you see them do it. Running is a skill and to improve skills you need to practice them. A runner needs to practice their skill, much like a golfer needs to practice their golf swing and a netballer needs to practice catching, passing and shooting. Unless a runner knows what aspects of their skill they need to be practicing they will not improve. Having seen an injured runner run, the physio can then prescribe cues or drills to help not only settle the injury but make the runner a better runner. 

Treatment will often be multi-factorial for runners. Hands-on techniques, taping, supports and footwear may be implemented to help reduce pain and keep the runner training. It is important while recovering from injury that suitable training volumes are prescribed. Both the runner and Physio need to have a say in this to ensure that both the management of the injury and requirements for any upcoming events are considered. Important aspects of managing running injuries are careful monitoring and reassessment of both the injury and any individual factors you are working on, progressively increasing running loads and allowing adequate periods of recovery. 

My goal as a physio when working with runners is to not only help them recover from the injury with minimal impact on their running but to use the period as an opportunity for them to become a better runner than they were pre-injury. If I can achieve this then not only have we dealt with the current injury, we've reduced the chance of future injury and improved running performance. 

Stuart McKay 
APA Physiotherapist, Owner Total Physiotherapy, working towards first Marathon January 2018 (with two Half-Marathons this year along the way.) 

5 Tips for Resuming Training

It's that time of year where a lot of us decide we are going to ramp up our exercise. We've enjoyed Christmas and New Year, some of us have returned to work and those lucky enough still to be off are probably starting to think about getting back in to some form of routine. Getting back in to training is a great way to do this. After a few weeks you will be looking forward to your training sessions, feeling great about yourself and starting to reap the many rewards for your efforts. The last thing you want at this point is to be struck down by injury. I have been considering this quite a bit myself lately – a few mates and I have decided to pick up the running this year and work towards our first Marathon next January. While it's impossible to completely eliminate the risk of injury it is possible to minimise it - so I'd like to share some of the things we are going to keep in mind as our training picks up. 

1. Plan your training and what you want to achieve from it. This will keep you on track and help you stay motivated. If you have a good plan in place you are less likely to get injured.  

2. Rest is just as important as training. Following a cardio or strength session it takes 24-48 hours for your body to recover and adapt. If you push yourself too hard again before you have adequately recovered you overload your body, increasing the risk of injury and you won't get the improvements you expect. This is particularly important if you are resuming or significantly increasing your exercise. 

3. Lay some foundations. If your goal is to lift a 120kg bench press, jumping straight in and doing lots of heavy bench press isn't the best approach. Same goes for running a marathon, not having the strength to get you through the amount of running you will need to do is a recipe for disaster. It's much easier to spend some time getting this right now rather than trying to overcome an injury 4 weeks out from the Marathon! In our training we've given ourselves a six week period where we are working on core, gluteal and lower body strength and improving our flexibility. We will start with one run a week and add an extra run every two weeks as our strength improves.  

4. Identify and address weaknesses. If you have had a previous injury that you still feel is a weakness, or one side of your body doesn't feel quite right then it is best to try and sort it out early in your training program rather than it becoming a problem later on. It might be that you need to perform additional strengthening for that area or have a management plan in place to stop it coming back to bite you later on.  

5. Variety to combat boredom. Doing the same routine over and over quickly becomes repetitive and we lose interest. It also puts the body under repetitive stresses and this can contribute to injuries. Incorporate strength, cardio and flexibility training in to your routine to make sure your training program is balanced and interesting while keeping your body in peak condition. 

This is just a selection of steps you can take to help prevent injury. Diet, correct equipment and good technique are other things to consider and may be worth discussing at another time. The above 5 tips will be helpful to anyone re-commencing or starting up an exercise routine and help you structure your training program.