In the 2nd and final part of my chat with Mick we consider the cushioning and shapes of running shoes, wearing runners to the pub, why it's worthy buying running shoes in store and what changes are on the horizon for the industry.
Read MoreI caught up with good mate Mick Elliott a couple of weeks ago to talk all things running shoes. Mick is now the owner of 4 Athlete’s Foot stores across NSW - The Galleries Victoria in Sydney City, Eastgardens, Bankstown and Tamworth. This is Part 1 of a 2 part series - in this part we will focus on considerations when selecting the right shoe.
Read MorePlantar Fascia is the thick tissue lining the sole of the foot, originating from the heel. It has an important function in static arch support (standing still) and dynamic propulsion (moving).
We've come up with a collection of exercises to help in the treatment of plantar fascia pain. Quite a selection to choose from - the challenge is identifying the right exercise for you!!
This may focus on stretching, strengthening or a combination of the two.
Read MoreThe plantar fascia is a thick layer of tissue stretching from the calcaneus (heel bone) to the toes. It is in three segments:
This article is to help individuals experiencing Plantar Fascia Pain to get a holistic and coherent overview of what it entails and treatment options available.
Plantar Fascia Pain, also commonly referred to as Plantar Fasciitis, Plantar Fasciopathy or Plantar Heel Pain, is a localised pain experienced under the heel bone and hind foot.
Read MoreOnly 32 days, or around 14 training runs (more if you're cramming in your preparation) until the SMH Half Marathon on May 21st. If you were to be struck down by injury at this stage it could quite literally be a pain in the butt! Don't let an injury stop you from getting the Finishers Medal you have been working so hard for. Be smart about the final stages of your preparation and if you notice anything not quite feeling right see someone about it sooner rather than later!
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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.)
Total Physiotherapy is a physio clinic bordering Coogee, Clovelly and Randwick. Equipped to support you in making a quick and successful recovery, whether it's a Sports Injury, neck or back pain or general soreness, Total Physiotherapy Coogee can help.
Total Physiotherapy & Thrive are businesses of McKay Physiotherapy Pty Ltd.
ABN: 40366168324
228c Clovelly Road, Coogee NSW Australia 2034
Phone: (02) 8322 3898
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