How Physical Therapy Treats and Prevents Running Injuries
Do you notice pain while on your run? Are you tired of dealing with conditions such as plantar fasciitis, runners knee, shin splints or achilles pain? At Joint Restoration Center in Tulsa, OK, our physical therapists understand that as a runner, you want to continue to do the activities you love, while also finding a sustainable way to manage pain and prevent further injury. We can help you pinpoint the cause of your pain, help you manage it and resolve any underlying issue from a holistic perspective.
* Running is one of the most popular forms of exercise, but unfortunately, research has shown that over 50% of runners experience injuries every year. And for long-distance runners, the percentages can be as high as 80%.
We have experienced physical therapists and nurse practitioners who know the demands of running and how to resolve issues and prevent future injuries. Call Joint Restoration Center in Tulsa, OK today to your running and gait analysis with one of our specialists!
Schedule A Running Assessment / Gait Analysis!
Our physical therapists at Joint Restoration Center in Tulsa, OK help runners in various ways, including a running assessment and gait analysis!
The most common running injuries
There are many possible reasons for runners to experience pain and injury, but acute running injuries are rare. Acute injuries include things like muscle injuries, sprains (i.e. ankle sprains) or skin lesions (i.e. blisters and abrasions).
The vast majority of running-related issues are overuse injuries. The most common injuries occur to the joints’ soft tissues, and primarily happen in the lower extremities. The knee is the most susceptible region, but the foot and upper thigh/hip regions are not far behind.
The knee is the most common area for runners to develop pain and/or injuries, accounting for 50% of all runner-related injuries. The foot and upper thigh/hip account for another 40%, and the rest include the lower back, ankle, and hip/pelvis region.
The most common running-related injuries include:
Runner’s knee (aka patellofemoral syndrome) is the term used to describe pain in the front of your knee/kneecap. This condition is often associated with weakness in your hips or the muscles around your knee, which can put you at a higher risk of developing runner’s knee.
IT band syndrome. Your iliotibial band (aka IT band) is a long piece of connective tissue that starts at your outer hip and runs down to your knee. The IT band helps stabilize your knee when you run. IT band syndrome happens when your IT band becomes so tight it creates friction on your thigh bone, and is due to weak gluteal muscles or hip/pelvic muscles.
Hamstring injuries. Weakness and fatigue make you more prone to injury. Your hamstring muscles help decelerate your lower leg during the swing phase of the run cycle.
Shin splints (aka tibial stress syndrome) describes pain along the inner aspect of your lower legs. Shin splints can happen when you increase your running volume too quickly, especially when running on hard surfaces. It is also more common in people who are overweight or who are new to the sport of running.
Plantar fasciitis is one of the most common foot injuries. It involves irritation or degeneration of fascia (the thick layer of tissue on the bottom of your foot). Increasing your running volume too fast puts your fascia under increased stress and may lead to irritation. Muscle tightness/restriction in the ankle joint or weaknesses in your calves can also put you at risk of developing plantar fasciitis.
Ankle sprains are injuries caused by overstretching the ligaments that support the ankle joint. Sprains can result from landing on the outer side of your foot and rolling your ankle.
Achilles tendinitis refers to inflammation of the tendon that connects the calf muscle to your heel. It may happen when you increase your mileage and/or the intensity of your running too quickly.
Too often, runners ignore their injuries and resolve to “push through the pain.”. In reality, rehabilitation should start immediately following the onset of most injuries to ensure the fastest recovery possible. If you wait too long, your injury could become debilitating and force you to stop running entirely. Fortunately if diagnosed and treated early enough, you may not even have to slow down your training!
How physical therapy can help
We typically start with an injury evaluation, a biomechanical assessment, and gait analysis to identify all the factors contributing to the injury. Our therapists and nurse practitioners will take a thorough history to understand more about the training schedule, the history of previous injuries, and the runner’s overall health status. This information is used to create an individualized program to alleviate pain, recover from injury, and restore joint and tissue mobility.
As you improve, we will progress your strength and dynamic stability exercises designed to restore function and prevent injuries. We will also include gait modifications and coordination exercises to stimulate the nervous system and help ensure your mechanics are in the ideal position to avoid injury.
If you are a runner and want strategies to prevent injuries or recover from an existing injury, schedule an appointment with Joint Restoration Center today.
Our team will assess the injury and provide effective solutions for your recovery and return to running!
Contact Joint Restoration Center in Tulsa, OK to get started!
*Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4338213/
