MANAGEMENT OF RUNNING INJURIES

Management of Running Injuries

Running is seen by many as a cheap, easy and convenient form of exercise. A great way to relieve stress and get away for it all. Running is great exercise, but it is also notorious for leading to overuse injuries that can ruin even the most elite runner’s training schedule. Up to 75% of runners sustain at least one injury per year.

There are a few common injuries that runners experience. At Jubilee Sports Physiotherapy our physiotherapists are all trained to accurately diagnose and manage running related injuries, including:

Knee Pain

Patellofemoral pain syndrome

Patellofemoral pain syndrome (PFPS) occurs when the patella (knee cap) slides up and down in the groove on the femur (thigh bone) in an inappropriate way. This causes the underside of the patella to become inflamed and irritable resulting in pain. Left unchecked, the cartilage underneath the patella may become permanently damaged. PFPS isn’t prone to just runners and can occur in any number of running related sports, with pain walking up and down stairs a common symptom.

Iliotibial band syndrome

The Illiotibial band (ITB) runs down the outside of the leg from the hip to knee. Irritation of the ITB as it crosses the knee joint can lead to sharp pain, swelling and tenderness. It is more common in females and those who do hill running. Poor running technique, weakness around the hips and inappropriate footwear as well as a sharp increasing in training load can all cause ITBS.

Calf and Shin Pain

Chronic Calf Pain

The calf consists of two main muscles, the gastrocnemius and the soleus. When running, these muscles have to deal with forces up to eight times your bodyweight. If the calf is unable to deal with this load it can lead to chronic calf pain. Chronic calf injuries include recurrent calf tears, compartment syndrome and generalised feelings of calf tightness and pain when running. Ensuring you have correct biomechanics and are strong enough to handle the amount of running you want to do can minimise the risk of chronic calf pain.

Shin Splints

Shin splints is the layman’s term for medial tibial stress syndrome (MTSS). It is pain that occurs along the inside of the shin bone, most often at the bottom third of the shin. Like a lot of running related injuries overuse or a dramatic increase in load are common factors in its occurrence. Poor biomechanics, flat feet and inappropriate footwear can also lead to shin splints. If not treated early and properly it can lead to stress fractures of the tibia (shin bone).

Achilles Pain

Achilles Tendinopathy

The Achilles tendon is the thick fibrous tissues that attaches the calf muscle to the heel bone (calcaneus). Achilles tendinopathy pain tends to occurs at either the insertion to the bone or 2-3cm above the insertion. It most often occurs from repetitive microtrauma to the tendon as a result of increasing running load too quickly, running on hilly terrain or inappropriate footwear or a combination of all three. It most commonly affects middle aged runners.

Foot and Heel Pain

Plantar Fasciopathy

The plantar fascia is a thick band of tissue that runs along the bottom of the foot from the heel to the toes. It works to support the foot. Plantar Fasciopathy, often referred to as ‘heel spurs’ occurs when the plantar fascia becomes irritable causing tenderness around the heel. It is usually worst with the first few steps in the morning, with people often describing it “like walking on a pebble.” Prolonged standing and running long distances exacerbate the pain. At particular risk are runners and walkers who overpronate (excessive rolling in or flattening of the foot), although it can affect people with high arches too.

Stress Fracture

Stress fractures are usually as a result of overuse an overuse injury that occurs with repetitive and excessive force through the foot and ankle. When the muscles in the calf and foot are overloaded and fatigue, shock is not absorbed properly transferring that stress into the bones. With repeated transference of stress into the bone it can lead to a tiny cracking of the bone known as a stress fracture. The navicular (foot bone underneath your shoe laces) and tibia are two common place runners get stress fractures.

Contact one of the physiotherapists at Jubilee Sports Physiotherapy for management of running injuries and to discuss a running program suitable to your needs and athletic ability.

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Ashley Williams
Ashley Williams
10:55 03 Apr 24
best in the business the team here are the very best at their jobs
G G
G G
16:52 05 Mar 24
I came to Jubilee Sports Physio for help on how to exersise and get fit without injuring myself constantly.During my initial consultation Michael said, I was standing wrong, sitting wrong and exersises I did were not suitable for my body.After four sessions, 15 minutes of daily exercises in between and I can go on hikes, lift weights and feel many years younger.I now have the life I want and very grateful to Jubilee Sports Physio, for their professionalism from booking, greeting and being able to do all I want physically.I highly recommend Jubilee Sports
Lara Mangelli
Lara Mangelli
08:56 18 Dec 23
I would like to express my sincere appreciation for the exceptional care provided by Michael and James for attending to my son, both before and after his shoulder reconstruction. Michael and James' combination of kindness and professionalism played an important role in helping my son navigate through what was his first significant life challenge.They both demonstrated an unwavering commitment to my son's well-being, providing not only expert physiotherapy but also a level of compassionate support that went above and beyond.Thank you Jubilee team for your outstanding commitment to patient care. It's reassuring to know that professionals like Michael and James are dedicated to not just addressing physical challenges but also fostering a supportive and empathetic environment for individuals facing health setbacks. The receptions ladies were kind and helpful too.
Judith Gifford
Judith Gifford
06:00 18 Dec 23
Over a period of 4 years my husband and I have had the expertise and professionalism of Michael Gabriel and staff at Jubilee Sports Physiotherapy Each of our ageing conditions required commitment to exercises to improve. When the conditions were clearly explained we gained confidence and understanding of realistic outcomes. We feel very fortunate for all of our treatments..and highly recommend Michael and staff.
Georgia Manos
Georgia Manos
12:08 13 Dec 23
The whole Jubilee team is fantastic. They are professional, knowledgeable and have always gotten me back playing football as quick as possible!
Jordan Figon
Jordan Figon
06:36 13 Dec 23
The team at Jubilee have been looking after me for over 15 years. Specially Michael with the help of Kieran. They have rehabbed me through 4 major surgeries as well as long standing injuries. It is because of these guys, I am able to still be involved in the game I love, stretching my career out as long as possible. In addition, my whole family is part of the Jubilee family
David Washington
David Washington
05:02 13 Dec 23
I have relied on Michael Gabriel for my physiotherapy needs for a number of years now. His professional work has allowed me to continue to chase the love I have for outdoors recreation.
Luke Payne
Luke Payne
22:05 12 Dec 23
Michael and his team are the best. So professional and knowledgeable and have kept me moving for years.
Diane sutton
Diane sutton
21:58 12 Dec 23
I have been a patient of Jubilee Sports Physio for many years, being treated for various injuries & chronic conditions. Michael’s diagnostic skills are excellent. I can highly recommend this practice for their care, proficiency & friendliness.
Nicole Simpson
Nicole Simpson
10:53 12 Dec 23
Micheal has helped over the years to heal and help with my injuries.. The entire team gives a five star help. I can’t praise them enough…Thank you so much
Judy Andrews
Judy Andrews
10:26 12 Dec 23
Michael has treated me on a number of occasions. He is very professional and very easy to talk to. He obviously knows his stuff and never fails to set you on the right path with his treatments
BERGE GABO
BERGE GABO
09:28 12 Dec 23
"I have been going to Jubilee Physiotherapy for many years.Very professional from the receptionists to the principal Physioswith lots of experience and straight to the point thatsave time and money"
Corinne Favaloro
Corinne Favaloro
04:09 02 Nov 23
I have been attending Jubilee physio, on and off, for many years.In fact three generations of my family are presently receiving treatment there. I have had several of the physiotherapist at Jubilee work on different problems and have found them all to be professional, knowledgeable and very caring in their treatment.
Nicole Di noia
Nicole Di noia
22:19 01 Nov 23
Thorough, professional and passionate team of physiotherapists.
Steve Chidgey
Steve Chidgey
02:04 04 Jul 23
The the treatment I received for injury was first class. Caring, knowledgeable and highly professional. The electronic home exercising provided to me showed me the required exercises so I was not let to a piece of papers directing me. Loved the app. This physio is the best I have used. Highly recommended.
Margaret Peace
Margaret Peace
01:29 01 Jul 23
I have attended Jubilee Physiotherapy for many years and have always had a positive experience. The staff are professional and knowledgeable. I always feel comfortable and safe in their care.My therapist, Samuel Leslie, knew exactly how to treat my new neck issue. As a result, I have made a very good recovery.
Angelina Mastoris
Angelina Mastoris
23:09 01 Mar 23
The guys at Jubilee are amazing! Been going for a couple years and each time I’ve had a great experience. Massive shout out and thanks to our team Physio Sam for helping me with my rehab and recovery. He’s helped improve my overall game and has made me stronger than before. He’s a legend. Would highly recommend, overall fantastic experience!
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