Physiotherapy for Running Injuries

Running is one of the most popular forms of exercise, yet it comes with a high risk of injury. Statistics show that nearly 80% of runners experience some form of injury, whether it’s a strain, sprain, or a more complex musculoskeletal issue. This high rate of injury is partly due to the unique demands running places on the body. With each step, a runner’s foot hits the ground with a force roughly three times their body weight, making proper form, footwear, and conditioning crucial.

Physiotherapy is an essential tool for addressing and preventing running injuries. By examining biomechanics, pinpointing weaknesses, and creating personalized recovery plans, physiotherapy supports runners in recovering from injury and returning to the sport they love safely. At Spectrum, a Newmarket physiotherapy clinic, we understand the common challenges runners face and are here to help patients of all levels recover and build strength to prevent future injuries.

Why Runners are Prone to Injury

The repetitive impact and biomechanical demands of running make it an activity prone to injuries, even for seasoned runners. Unlike other sports with varied movements, running is a highly repetitive activity, causing continuous strain on specific muscles, tendons, and joints. Each runner’s unique biomechanics, coupled with environmental factors like terrain and footwear, further impact their risk of injury. Key contributing factors to running injuries include:

• Poor Running Technique and Posture: An improper running form, such as overstriding or landing too heavily on the heels, increases stress on joints and can lead to issues such as knee pain, shin splints, or Achilles tendonitis.
• Inadequate Footwear: Shoes that don’t provide proper support or are not suited for a runner’s specific gait or the running surface can exacerbate impact forces, leading to common issues like plantar fasciitis or metatarsalgia (forefoot pain).
• Rapid Increases in Running Volume or Intensity: Quickly ramping up mileage or intensity doesn’t allow the body time to adjust, leading to overuse injuries. Gradual progression is key for giving muscles, tendons, and ligaments the time to adapt.
• Biomechanical Differences: Natural variations in foot alignment, gait, and flexibility mean that each runner has a unique movement pattern. Some may have a pronated (inward) or supinated (outward) foot roll, which can impact stress distribution and lead to repetitive strain.

Understanding these contributing factors is crucial in preventing injury and improving performance. A well-rounded physiotherapy assessment considers all of these elements, providing insight into the adjustments a runner can make to reduce their risk of injury.

Common Running Injuries Treated with Physiotherapy

Physiotherapy is a highly effective treatment for many common running injuries, addressing both acute injuries from a single incident and chronic conditions resulting from overuse. At Spectrum, our Newmarket physiotherapy team frequently treats runners with injuries such as:

• Shin Splints: This pain along the shin bone is often caused by overuse or sudden increases in intensity. Shin splints are commonly seen in newer runners or those who have recently increased their running distance.
• Achilles Tendinitis: This inflammation of the Achilles tendon, located at the back of the ankle, is commonly due to repetitive strain. Poor running mechanics and inadequate footwear can contribute to its development.
• Plantar Fasciitis: Characterized by pain along the bottom of the foot, plantar fasciitis is often triggered by tight calf muscles, improper footwear, or a sudden increase in running intensity.
• Runner’s Knee (Patellofemoral Pain Syndrome): Caused by improper tracking of the kneecap, this condition results in pain around the front of the knee, especially after long runs or sitting for extended periods.
• Hip Flexor Strain and Groin Pain: Overuse or tightness in the hip muscles can lead to strains in the hip flexors or groin, causing discomfort and limiting movement.
• Muscle and Ligament Tears: The repetitive impact of running can cause tears in the calves, hamstrings, and quadriceps, particularly if these muscles are fatigued or weak.

Runners throughout York Region experience these and other issues, which can sideline them from the sport they love. However, with proper physiotherapy, most runners can recover and return to running stronger and with improved movement patterns.

How Physiotherapy Supports Recovery for Running Injuries

Physiotherapy provides a holistic approach to recovery from running injuries, addressing the root causes of the problem rather than just treating symptoms. A recovery program typically includes the following key components:

• Assessment and Diagnosis: A thorough assessment is the first step, analyzing the patient’s running form, flexibility, muscle strength, and joint alignment. Physiotherapists may conduct a gait analysis to understand how each part of the body moves during running. This helps identify misalignments or weaknesses that could be contributing to the injury.
• Manual Therapy and Soft Tissue Treatment: Manual therapy, including joint mobilization and soft tissue manipulation, helps relieve tension in muscles and promote blood flow. This is particularly beneficial for runners with chronic tightness or scar tissue from previous injuries. Deep-tissue massage is another technique used to release muscle knots and adhesions, reducing pain and improving mobility.
• Customized Exercise Programs: After identifying the source of the injury, physiotherapists develop an individualized exercise program to restore strength, flexibility, and balance. For example, hip stability exercises can help reduce strain on the knees, while calf strengthening can support the Achilles tendon. These exercises not only support recovery but also help prevent future injuries.
• Orthotics and Footwear Recommendations: If abnormal foot biomechanics are contributing to the injury, custom orthotics may be recommended to improve alignment and reduce strain on the feet, ankles, and knees. Physiotherapists can also advise on appropriate footwear choices based on the patient’s unique gait and the surfaces they typically run on.

Through a combination of these techniques, physiotherapy helps runners recover from injuries and build the strength and resilience needed to get back to their routine safely. In the next sections, we’ll explore the role of biomechanical analysis, effective training tips for preventing injury, and signs that indicate it may be time to seek professional help.