These days advice on injury prevention and treatment appears everywhere. Social Media forums are a plenty, some hosted by healthcare professionals, others by patients and many via running clubs and groups.

Coupled with this, mainstream media in the form of magazines and websites all offer articles, videos, blogs and thoughts on running injury, training and rehabilitation. 

People are now seeking quick, easily accessible advice to help them get back to running or to keep running. It is understandable that runners wanting a quick answer ask the internet for advice because finding the right therapist to provide informed advice can be difficult, time consuming and frustrating.

Runners want to be told, do these couple of simple things at home then you’ll be fine to keep running.

Finding trustworthy and accurate information

The difficulty is finding a trusted source of valuable, and more importantly, accurate information that provides effective advice. Often this can prove to be a minefield.

I have personally followed threads where genuine people hoping to help others, provide advice based on hearsay and personal anecdotal experience, that is so far from the current best practise evidence base, that it could potentially lead to more harm than help.

At best, it can confuse a runner, prolong symptoms and delay recovery and a return to full training and competition. Treatment that works for one person may not necessarily work for another based on individual differences between those people.

Getting online advice is not necessarily always bad though, it can offer a quick and easy snapshot of possible injury diagnosis and treatment advice, and most online advice is generally caveated with “if in doubt, seek the advice of a healthcare professional”.

Make sure to check the website and/or person for the appropriate qualifications and industry association accreditation though, if all is in place then these are safe, quick and sometimes effective ways of getting the help you need.

Is the gold standard advice to still see a professional in person?

So, is the gold standard advice to still see a professional in person? I would say yes. I know that may seem like a biased therapist looking through rose-tinted glasses, but as an experienced runner who also understands how simple aches and pains can affect you, I regularly still seek advice and assessment from my colleagues to keep me on track. 

The human body is complex, but more importantly, it is extremely individual. Although “pattern recognition” (seeing trends and commonalities in patients) is a well-established diagnostic tool in therapy, physical and subjective assessment of the individual runner cannot be replaced if we are aiming to identify the root cause of any issues and return the runner in an improved condition.

Spending time talking to an individual about their training history, conditioning status, work, life and family situations, as well as their thoughts, beliefs, fears and values via a thorough clinical and functional assessment in order to address these findings remains the optimal method of helping someone.

Seeing someone in-person also helps to develop the “therapeutic alliance”, a well-established factor in the success of any treatment episode. The relationship between therapist and athlete/patient that promotes trust, honesty, confidence and collaborative goal setting and adherence, with the ultimate aim of promoting self-management through education.

Online assessments

However, life often gets in the way, and attending an in-person session can be difficult. Recent times have seen an increase in online assessments via platforms such as FaceTime, WhatsApp or Skype where a 20-30-minute face to face assessment is performed where you may even be asked to do some movements or physical tests after a short conversation.

These allow the therapist to create a working diagnosis of what your problems may be and to provide the most accurate and effective advice and treatment.

I have trialled these myself, I am yet to make a judgement on whether they are something I will continue to use in the long term, they will never replace or improve on an in-person assessment, but they can offer an effective halfway house option that bridges the gap between online advice and a full appointment. 

It can often provide a platform to “catch things early” and reduce the risk of things worsening and becoming a bigger issue, or indeed, they can be used to confirm the need for a full in person assessment. 

If in doubt, my advice would always be to seek the advice and assessment in-person from a healthcare professional. Runners want to run, and an in-person assessment is the most appropriate and effective way of facilitating an appropriate return to running, or to manage you through a period of training and to get to the start line on race day. 

Find a good therapist

Aim to find a therapist by the type of person they are and their experience of your injury and sport, rather than by their profession, good therapists tend to practice in a very similar way despite variations in training background or title.

If you feel that you need to find a therapist who can help you run to your maximum and keep those niggles and injuries at bay then visit SportsInjuryFix.com, where you can search for a therapist who specialises in running injuries and /or a particular injury.

SportsInjuryFix.com resident running expert Mike James has spent over 20 years treating novice to elite runners worldwide from 800m to 100-mile races. Mike is a Physio and Sports Rehabilitator who has worked in the military, NHS, private and elite sport sectors. He is also a competitive runner who has completed over 100 marathons and ultra-marathons.

Are you a fan of Fast Running? Then please support us. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

The post Should I ask the internet for injury advice? appeared first on Fast Running.

Tom Goom aka the ‘Running Physio’ has been a runner since his teenage cross country days. With a marathon PB of 3.12 his interest in running expanded into his physiotherapy career.

As an expert in running injuries, he has written extensively on the topic, shares his knowledge with healthcare professionals around the world, and also delivers his ‘Running Repairs Course’ internationally and online.

Here Tom gives his insights on the common causes and symptoms of a stress fracture, as well as his recommended treatments to help you return to running.

Anna Boniface: So Tom, what is a stress fracture?

Tom Goom: A stress fracture is an over-use injury. Running is bone loading and overtime it adapts to become stronger. If training is increased too quickly or nutrition and recovery are inadequate, the bone isn’t able to adapt quickly enough. A ‘stress response’ can then occur.

This initial stress response is thought to be inflammation on the bone surface. This can progress within the bone marrow and this can end up as a true stress fracture.

Bone stress injuries vary in severity but they are all on a ‘continuum’. They vary from mild stress reactions through to full stress fractures.

AB: Is shin splints a stress fracture?

TG: ‘Shin splints’ is an umbrella term to describe a number of injuries in the lower leg. ‘Medial Tibial Stress Syndrome’ is thought to be a bone stress reaction along the inside of the tibia (the larger bone in the lower leg).

They vary from mild to moderate stress responses but a stress fracture can also occur in this area.

AB: What are common causes or risk factors for runners getting bony injuries?

TG: Injury can occur when the stress on the bone exceeds its ability to cope. Research suggests that 60-70% of running injuries are caused by training error.

A change in stress that is placed on bone can increase the risk, for example:
– Rapid increase to training volume and frequency
– Change in intensity and type of training
– Running technique e.g. narrow stride width or overstriding.

However, there are factors to consider which impacts the bone’s ability to manage stress. These include:
– Low energy availability and RED-S impacting hormonal health, menstrual status and bone mineral density
– Inadequate recovery and sleep impacting bone adaptation
– Fatigue increasing bone loading
– Muscle weakness for example, gluteal weakness has been a factor contributing to medial tibial stress syndrome in females.

AB: Where are common places to get a stress fracture?

TG: In track and field athletes the tibia is often most common. However, stress fractures in the foot and around the pelvis are common.

AB: What are the key signs and symptoms, how quickly should action be taken?

TG: Bone stress injuries can present differently between individuals. If in doubt, get it checked out.

Key signs and symptoms include:
– Pain with impact that worsens throughout activity
– Difficulty weight-bearing and pain on walking
– Swelling/ bruising
– Night pain
– Bony tenderness
– A history of increasing bone loading, for example, a sudden increase in running mileage.

High-risk stress fractures such as the neck of femur and navicular can progress into true fractures. If suspected, research recommends an urgent X-Ray to exclude a full fracture. They can’t be used to rule out stress fractures, therefore gold standard diagnosis is with an MRI scan, which can also help guide injury management. Low-risk stress fractures can be guided by symptoms rather than an MRI.

AB: How should a stress fracture be treated?

TG: Treatment should always be individualised to the athlete’s goals, type and severity of stress fracture. Offloading through rest from impacting activities is required for the bone to heal. Non-weight bearing cross-training and strength work can continue but needs to be adapted to symptoms and injury location.

When weight bearing pain settles, high impact cross-training can be introduced and loaded strength work can begin. This is a useful time to identify any muscle weakness and strengthen muscles that manage load in the injured area.

Once the day to day activities are pain-free (approximately six weeks) we introduce light impact drills two-three times a day for a total of two-five minutes (see sample programme below). Impact activities are essential to stimulate bone adaptation. In the later stages, we can add higher impact multidirectional plyometric drills.

They can help restore power and bone’s stress tolerance to load in multiple different directions.

Hitting the ‘sweet spot’ requires a careful balance. Too much load can lead to a response but too little can reduce bone density and strength.

At each stage of the rehab programme, the appropriate load needs to be prescribed to optimise bone health.

With high-risk stress fractures, a more conservative approach is needed. These often require a duration of reduced weight-bearing with crutches and/ or a protective boot. Cross-training can continue but under medical guidance and will vary case to case.

Once symptoms improve and there is MRI evidence of healing, a similar rehab programme can begin and weight-bearing can commence.

AB: Is complete rest ever advised?

TG: If training is likely to interfere with healing an initial rest period is recommended. For example, in RED-S cases where energy deficit has impacted bone health, a period of rest whilst addressing the energy availability issue is essential.

Psychological aspects are important to consider. Many athletes feel as if they have lost their coping strategy for stress management. Some may even have a form of exercise addiction which may have contributed to the injury in the first place.

AB: When can an athlete start getting back to running?

TG: An accurate timescale is difficult to predict. A study in 2017 reported: “the expected time to return to full unrestricted athletic participation after diagnosis of a stress fracture is 12 to 13 weeks for all injury sites.” This can give us a rough indication, however, an individualised approach is essential. The athlete must be physically and mentally ready to return to running.

Useful markers we usually recommend:
– Walking pain-free for 30 minutes
– Achieving rehab goals
– Hopping for 30 seconds pain-free

A run/walk approach is used initially, typically starting with a few minutes and distance is increased gradually whilst monitoring symptoms. With time the walk breaks can be reduced and removed. Once distance goals are achieved we look to restore intensity and speed.

AB: Are there risks of getting further fractures?

TG: Unfortunately, you are at higher risk for future stress fractures. This can be reduced by ensuring well-planned training with careful progression that’s supported by optimal recovery, sleep and nutrition.

Incorporating regular strength work can also reduce this risk and improve performance. Train smart. Recovery well. Get strong!

For more from Tom follow him on Twitter and his website can be found here.

The post Taking the stress out of stress fractures appeared first on Fast Running.

Someone asked me recently what scared me the most. I had a simple answer. Injury.

Like it or not, injuries are, unfortunately, part and parcel of the sport we are in. If you speak to any runner, I can guarantee the memories of their injury nightmares never leave them.

Those dark days of rest, rehab and cross-training can be long and lonely and at times demoralising, especially when you hit setbacks along the way.

Positively though, you can get to running your best, without running. There are great stories of individuals who have run personal bests within a couple of races back post injury and having experienced plenty of injuries myself I have learnt a thing or two along the way.

So here is my advice, from runner to runner, to returning to the start line both physically and mentally fit.

Admitting the truth

Admitting that you are injured is the first stage of a positive return to running, but it is also possibly the hardest stage of them all.

Running through pain usually not advisable and I have adopted the saying ‘no pain, no gain’ too many times, when really I should have stopped, walked home and gone straight to the physio.

Of course, you will inevitably pick up the odd pain and ache here and there, and sometimes you can get away with reducing the intensity and amount of running you are doing to maintain your training.

However, if you are getting back from runs in more pain, waking up in pain and not being able to go about your everyday life without the aches, then it is time to admit to yourself that your body is injured.

Seeking advice

Google does not count when seeking medical advice. Referring to the ‘Dr Google’ will not only lead you to down a false path of horror stories and soon you will believe you’re going to lose a leg.

It could also guide you down the wrong path in relation to what exercises and rehab programs you should be following.

So the most important step is seeking the correct medical help. This should be your number one priority, whether that be going to see a physio, doctor or both. Getting a proper diagnosis won’t only help you sort out the problem, but also help to settle your mind too.

Also don’t be afraid to seek a second opinion if you believe that it might be necessary.

Doing what you are told

This is way easier said than done, especially when you are concerned about keeping fit, working hard and getting back to running as soon as you can.

We all have race plans and goals that we want to achieve and when an injury comes and slaps you in the face, it is almost like you are waving goodbye to something you have worked so hard to achieve. But you’ve got to be realistic.

At the end of the day you only have one body, and listening to the advice you have been given is ultimately going to help preserve it for as long as possible. I am sure I am not the only person who has been told to stop running by a physio, only to go home, lace up and just ‘test it out’.

Well, from bitter experience, I urge you not to try this. Rather, by doing what you are told, you are more likely to make a comeback sooner rather than later.

Use cross-training to your advantage

Now, this is where I will admit that there have been times when I have sat in the car outside the gym sobbing to myself not wanting to go in to get on the elliptical or the bike for the second time that day.

Yes, cross training can be a lonely place.
Yes, it can be boring.
Yes, it can drag on.
And yes, it can suck to end up on a bike next to someone on a running machine.

But it is a means to an end, and can be very productive if you give it a chance and commit to it. I’m not going to kid you into thinking that an hour’s session on the elliptical is as fun as 20×400 on the track, but if you work hard enough you can gain the same physiological outcomes. Treat cross training just as seriously as you treat your running. However, you can not train hard on a bike, in the pool or on the elliptical ALL THE TIME.

Your body still needs rest and recovery. I have fallen into the trap in the past thinking that because I couldn’t run I had to ‘smash it’ every time I stepped on to the bike or the elliptical. I was wrong and dug myself into a hole, which then required getting out of, on top of getting my injury sorted.

Rather, treat cross training like you would running. Have easy days, some hard sessions and do some aerobic ‘long’ work. ‘Treat’ yourself to some awful TV to pass the hours when you’re not deep into a sweat, and use the time as productively as you can. In a follow-up article, I will outline some cross training examples.

Keeping motivated

It can be challenging to keep motivated when you are injured. You see others out running, you see results from races you should have been in, and you have a lack of instagramable running photos.

But it is possible to keep motivated by setting yourself little goals along the way when injured. I would suggest that you get into a routine. Hit up the gym at the same time every day. Have a nice post session meal ready. If you have spa facilities at your gym, why not treat yourself afterwards. Whatever it is that keeps you in the groove, remember that it won’t be forever.

Do your rehab/prehab exercises

As boring as they are, and yes, they are long and tedious, but these little exercises will help you get back up and running as quickly as possible. It is very likely that the physio will give you a long list of what seems like pointless exercises, but trust me they are not.

I have personally found going to the gym, instead of at home, helps to get the rehab/prehab exercises done. There are fewer distractions and I haven’t got the excuse of ‘I’ll do it later’.

I tend to get them out the way in the morning after my main session, so I haven’t got them hanging over me for the rest of the day. Even more important is that when you do return to running, you keep them up (unless advised otherwise), as they can vitally important to ensuring that you don’t regress on your road to recovery.

If you’re anything like me, the worst form of exercises are the ones to activate muscles before you go running. I tend to just want to get up and go, but I have come to learn that those extra 20 mins pre-run can help keep my body ticking over – so do make the time.

Don’t be too hard on yourself

Even though you may be frustrated, upset and angry, remember you are still a human. Be kind to yourself when you are going through a tough physical and psychological stage. I have always found that injury is as much a psychological battle as it is a physical one, and this can often be overlooked.

RELATED: Jenny Nesbitt is ready for more golden moments

The sooner you remember to be kind to yourself, the sooner you come to accept that you will get over it. If you can keep yourself mentally positive, the whole process will be a lot easier. Obviously, this is a lot easier said than done, as I know all too well. But are not the only one to ever go through an injury, and you will not be the last.

Yes, injury sucks, but learn as much as you can from the experience. You will make mistakes, learn from them, alter where you are going wrong and you will appreciate the sport even more.

A setback is just a springboard to the great comeback.

The post How to make a strong comeback to running after injury appeared first on Fast Running.

More than any other injury, pain in the lower back produces feelings of fear and uncertainty because acute back pain can be debilitating and potentially have a huge impact on racing and training plans. The good news is that acute low back pain does get better and most episodes of back pain are self-limiting, so it does not mean the end of your running.

By debunking some unhelpful myths about back pain you can concentrate on becoming pain-free and getting back out on the road, trails and track.

What causes acute low back pain?

Acute low back pain is usually an indicator of lack of control or fatigue within the tissues rather than an overload of the tissues. Runners with an acute episode will often recall a specific incident that triggered the pain such as overstretching, a trip or fall or twisting awkwardly. Did you twist running around a tight corner or slip running on wet ground?

The pain will worsen as inflammation develops and can be central in the low back or to one side and can even radiate into the buttock region.

People often focus on the structure or tissue that is responsible for the pain but there are many structures in the low back that can give rise to back pain: ligaments, muscles, fascia, the intervertebral disk, joints of the spine known as facet joints, the sacroiliac joint just to name a few.

90% of low back pain is non-specific i.e. cannot be connected to a specific structure, and tends to settle within 6-7 weeks of onset.

An acute episode of low back pain will not always require an X-ray or an MRI scan. In fact, most episodes of low back pain will resolve with no investigations being performed. It is common for people to want to know whether there is ‘a disc out’ or if their ‘spine is crumbling’ but these are unhelpful terms and actually what is found on a scan very rarely changes the management of acute low back pain.

Your doctor will be able to give advice on pain relief if you’re struggling to manage the pain but usually over the counter medications are sufficient.

What can you do?

Managing the pain is the first thing to do because if you can effectively manage the pain then you will be able to keep moving. Pain relief may take the form of anti-inflammatories taken with paracetamol. Other ways of managing the pain include heat or ice therapy.

Visiting a physiotherapist, chiropractor or osteopath may be of benefit as they can advise on the best exercises to keep you mobile, to reduce pain and maintain your flexibility. They can also perform any other pain relief methods that they feel may be of benefit. These could be soft tissue techniques or acupuncture (although not all therapists are qualified to perform acupuncture).

Going forward for runners, it may be beneficial to ask you treating therapists about exercises that can help strengthen the low back and prevent it from impacting your running again. As the pain subsides you will be able to try low-impact activities such as swimming and cycling before progressing back to running. If you have concerns that your technique may be responsible for causing your low back pain then this is worth discussing it with a running coach or therapist.

What about other symptoms?

If you are experiencing other symptoms such as persistent leg pain, pins and needles and/or numbness along with weakness in the lower limb you need to see your doctor or your therapist for a further assessment. These symptoms usually mean a nerve in the low back is inflamed. Again nerve pain can settle in time but may take longer than just low back pain alone.

Common myths about low back pain

‘I will have to give up running’ – This is not the case at all. As with most injuries, low back pain needs time and the appropriate rehabilitation and exercises, but it is not a sign that you need to give up running. In fact, running can help strengthen the spine.

‘I’m going to end up in a wheelchair’ – have heard this from a patient who had low back pain and he believed that he would need a wheelchair. I had to reassure him that he would not be needing mobility aids and that he needed to keep moving.

‘I will need an operation’ – It is very, very rare that acute low back pain would ever require an operation. Most episodes are for benign reasons and settle quickly.

‘My doctor says my spine is crumbling/my discs are popping out/my nerves will be damaged’ – Scans and X Rays will show age-related changes within the spine, the majority of which start to happen from our twenties to thirties.

Most of what a scan shows has no relation to the current painful episode and would have been there regardless. The best thing to do is to chat through any concerns with your therapist. But unless you have a more sinister pathology, spines are incredibly robust and do not crumble!

There are other causes of low back pain in runners such as stress fractures. A stress fracture in the spine is known as a spondylolysis and do require an investigation to confirm the diagnosis. A stress fracture of the spine sounds scary and again could conjure up images of wheelchairs and surgery but depending on symptoms this condition can be managed conservatively with a graded exercise programme under the guidance of your clinician or therapist.

About the Author

Kathleen Walker is a physiotherapist, runner and owner of Fast Track Physio. A lover of track, road and cross country, Walker has over ten years experience in treating all levels of runners, from beginners to elite.

The post Lower Back Pain in Runners: Causes and Common Myths appeared first on Fast Running.

A stress fracture is a classic overuse running injury and can be very common amongst long-distance runners. It first begins with a micro-fracture developing when the loads and stresses placed on the bone exceed its ability to manage with the strain, remodel and heal.

The accumulation of this microtrauma from a repetitive activity such as running results in fatigue failure in the bone. Under normal circumstances, the body and can cope with this with appropriate rest and training, but if the microtrauma continues excessively then this can lead to a stress fracture developing.

What causes a stress fracture?

Just as with any other injury it is helpful to both runner and the treating clinician to understand the possible factors that may have contributed to the development of the fracture. Excessive mileage, a sudden increase in training and not enough rest are factors that can contribute to a lower limb fracture.

It is also worth looking at the surfaces the runner has been training on, the condition of running shoes or new shoes, and whether the runner has been using equipment inappropriately, such as a weighted vest.

Nutrition and diet can also be contributors to a stress fracture first developing. Particularly with female runners, poor nutrition and irregular menstruation can increase the risk of a stress fracture. And then there are other risk factors that are more intrinsic such as muscle weakness, biomechanical issues and pre-existing medical conditions.

For more on nutrition and stress fractures read ‘7 Nutrients & Foods That Help Prevent Stress Fractures‘.

Signs you may have a stress fracture in the lower limb

The main symptom of a stress fracture is pain which usually develops gradually, and the pain is further aggravated by exercise. Occasionally the pain can occur while walking or with rest and can become an issue at night. There will be tenderness on the site of the fracture e.g. if the stress fracture is in the shin bone (tibia) then the shin will be tender.

Most common stress fractures in runners

The shin bone (tibia) is the most common site of stress fracture for endurance runners followed by the metatarsal bones of the foot.

Stress fractures of the navicular bone of the foot tend to occur more often in sprinters, middle distance athletes and jumpers.

Stress fractures of the neck of the femur (hip) and the pelvis are less common but do occur in endurance runners.

What to do?

If a stress fracture is suspected then the first thing to do is to get help. Other overuse injuries need to be ruled out first and it may be that a stress fracture hasn’t yet developed but the warning signs are there. Your GP or sports doctor may also decide to investigate further with an X-Ray, MRI or ultrasound scan to confirm the diagnosis.

How is a stress fracture treated?

The main management for any stress fracture initially is rest. This will mean rest from the activity that aggravates the pain, usually weight bearing, so possibly no running for a while.

The imposed rest period will vary depending on the site of the fracture and its severity. In some cases, an air cast splint (a great big boot) can be used if the fracture is in the lower part of the leg to enable some weight bearing while the pain settles.

Depending on the site of the fracture through the treatment may be slightly different and may require longer periods of rest and in some cases further investigations to establish a cause.

As pain reduces and the tenderness at the fracture site settles, you can begin activity again under the guidance of your clinician. For runners, cross training such as aqua jogging will enable you to keep your fitness levels up until weight bearing activities are permitted.

Strength work may also be advised if weak supporting muscles were found as a possible contributing factors. As a physiotherapist, I have had success with walk/run programmes while rehabilitating runners with stress fractures. It allows gradual loading of the fracture site without overloading the area and causing a relapse in pain.

Preventative measures

It may sound simple, but the best thing you can do is try and avoid a stress fracture occurring in the first place. Training smart, and avoiding overtraining, excessive mileage and progressing too quickly in new activities or sessions are all ways to help prevent the overload of tissue such as bone.

Revisit your diet to ensure you are eating the required nutrients for bone health especially if we are running high weekly mileage. If you are unsure, it might be helpful to get professional advice from a qualified dietician with experience in sport. Female runners who are prone to missed periods need to seek advice from their GP as nutrition; the menstrual cycle and bone health are interlinked.

Also, make sure you have adequate recovery time for the body to have adequate time to repair in between hard sessions.

It is important to note though that a stress fracture doesn’t mean your running is over, and with the right treatment, advice and considerations of the factors that may have caused the injury in the first place, runners can get back out there after a stress fracture, pain-free.

About the Author

Kathleen Walker is a physiotherapist, runner and owner of Fast Track Physio. A lover of track, road and cross country, Walker has over ten years experience in treating all levels of runners, from beginners to elite.

The post Stress Fractures: Everything a Runner Needs to Know appeared first on Fast Running.

Overuse injuries are caused by persistent levels of stress on a certain area of the body, and commonly happen due to an increases in running mileage and changes in intensity.

There are a few preventive measures that can be taken which will help minimise the possibility of picking up an overuse injury.

A few simple preventive measures, that can help you avoid injury include; only increase your running mileage gradually, running on softer surfaces, such as trails, track or grass, and taking the time to warm up and cool down before running.

Unfortunately, even after adapting preventative measures there is no sure fix to completely avoiding an overuse injury, but below the four most common overuse injuries are listed and advice on what you can do if one does appear.

1. Iliotibial band (ITB) syndrome

The iliotibial band, commonly known as the IT band is a band of tissue that helps to keep the knee joint stable. It runs from the hip, extending around the knee to the lower leg. When running the IT band shifts between the front and back of the knee rubbing over a bony prominence near the knee, and this is what causes the band to become irritated.

ITB friction syndrome occurs when the band becomes irritated as it rubs over a bony prominence near the knee.

What you can do

When the symptoms first appear, reduce your the intensity and mileage of your runs, and move to running on a softer surface. Excessive ankle pronation can also be a cause of ITB issues, so do inspect your running shoes, and replace them if they have begun to war on the outside.

Properly stretching the ITB band, ice and deep tissue massage are all excellent treatment to help address ITB band  issues.

2. Plantar fasciitis

This injury involves irritation along the soft tissue band that runs along the base of the foot, known as the plantar fasciia. It is the result of stress and inflammation, and commonly appears as pain in front of the heel, which can move up to the back of the heel.

Plantar fasciitis is usually at its worst first thing, after getting up. During running the pain is present at the beginning, but can lessen as the run progresses.

What you can do

Initial attempts should be made to reduce the inflammation with ice or anti-inflammatory drugs, before moving onto stretches specially targeting the plantar fascia and calf muscles. These include heel rolls over a tennis ball or golf ball. If discomfort still persists after this treatment try wearing a strasboug sock while sleeping, which is designed to keep tension on the plantar fascia tissue so it heals in a stretched position at night.

For further information on the Strassburg Sock watch the video below

3. Runner’s knee

Pain below the kneecap, that tends to get gradually worse during a run is commonly referred to as ‘runner’s knee’. This injury is usually first caused by biomechanical problems, such as over-pronation. When this is combined with wearing incorrect running shoes or increases in running mileage or intensity, it results in bruising near the bottom of the kneecap.

What you can do

Firstly do seek medical advice from your physio or sports doctor if the symptoms of the injury appear. Reduce your running mileage, and avoid hills.

Once properly diagnosed, runner’s knee can be corrected by addressing the root biomechanical problems that caused it. Ice and anti-inflammatory drugs may be advised by the physio or sports doctor, and physical therapy focused on flexibility could be enough to lessen the pain.

If it is more serious, your physio or sports doctor should consult with, or advise you to visit a podiatrist, who can supply you with tailor-made orthotic insoles to help correct the biomechanical problems.

Although there has been little research linking orthotics to injury prevention, research shows that four out of five runners with runner’s knee, can see great improvement with the use of orthotic insoles.

4. Achilles tendonitis

The Achilles tendon is situated at the back of the heel, and connects the calf muscles to the heel. 

Achilles tendonitis, is a common running injury that first appears as an inflammation, and if not properly addressed straight away can develop into a more serious rupture of the tendon. It is usually brought on by tight calf muscles, overtraining, and over-pronation.

Stiffness along the back the the ankle when you first get out of bed is a common symptom.

What you can do

Initially to address the symptoms, the reduction of running mileage and intensity, avoiding hills, moving to a softer running surface, and icing after runs is key.

A good strengthening exercise that can be performed involves standing on the edge of a step and slowly lowering your heel before bring it back up – perform this ten times, on three occasions throughout the day.

If the injury is still present after this, complete rest, and a consultation with a physio or sports doctor may be needed.

The post 4 common overuse running injuries & how to fix them appeared first on Fast Running.