How Physical Therapy Can Help the Top 10 Running Injuries

The weather is getting nicer! It’s the time of year when people break out their running gear and take to the streets and trails, running and jogging. Unfortunately, getting injured while running or jogging is also very common. Research has shown that up to eighty-two percent of runners will get injured at some point in their running career, whether an elite runner or a beginner. Getting injured can sideline a runner indefinitely or completely. And it doesn’t matter if a patient is an elite runner logging 80 miles per week or is training for their first 5k; injuries can happen to anyone.

The Top 10 Running Injuries

1. Plantar fasciitis
2. Achilles Tendonitis and Insertional Achilles Tendinopathy
3. Shin splints
4. Patellar Tendonitis
5. High Hamstring Tendinopathy
6. Stress fractures
7. Runner’s Knee
8. IT Band Injuries
9. Low Back Pain
10. Muscle strains

When it comes to running injuries, prevention is key. Education on proper running techniques and rules to follow is important to help prevent initial injuries or reduce the risk of future recurrence.

The Top 5 Tips to Reduce the Risk of Running Injuries

1. Start Right: Rather than just heading out for a run without a warm-up, make sure your body is ready for movement and physical stress. Great ways to warm up include: brisk walks or running drills. Once the muscles begin to feel warm and activated, then it’s time to begin the more rigorous running.
2. Easy Does It: Whether preparing for an ultramarathon or a 5k, it’s important to ease into a running routine and let your body adapt to new distances gradually, rather than shooting for the end result at once. Gradually increase both pace and speed over a period of time, taking the time to plan out your running training regimen.
   

   
3. Listen to Your Body: Going along with easy does it, is educating patients to listen to their body when training. As the muscles and joints adjust to the stress of running, rest days or adjustments to training may be necessary as the body acclimates to the new conditioning.
4. Pay Attention: People talk about the meditative effects of running or jogging, but when you’re exercising, it’s important to pay attention to avoid injury. Noticing heel strike, form and tracking fatigue will go a long way towards injury prevention. A physical therapist can help educate about proper running technique, which may improve hip alignment and control.
5. Train for Weaknesses: All runners have points of weakness, whether it’s their form or heel strike, etc. Physical therapists are able to help runners identify these weak points with a thorough gait analysis. With physical therapy, runners can learn which muscles need to be strengthened, how to adjust form, what shoe wear would be appropriate, and how to increase efficiency as a runner. This education is key. For example, after physical therapy, runners who see their knees drift inward, can visualize the appropriate correction and activate the correct muscles to improve poor form.

Even when using rules for prevention and taking care to create a sustainable training plan, running injuries can still happen. How a runner recovers from an injury will play a large role in returning to full function and the ability to resume running. Physical therapy is a great resource for runners in helping create and implement a rehabilitation regimen that can get runners back in their running shoes in less time.

Physical therapy modalities are important tools to help reach specific goals including:

• Reduce acute pain
• Lessen swelling and edema
• Improve range of motion
• Increase movement efficiency
• Develop and implement proper running form

The Top 5 Physical Therapy Modalities for Treating Running Injuries

1. Cold Compression Therapy: About 40% of running injuries are knee injuries, most commonly called Patellofemoral pain syndrome (PFPS), also known as "runner's knee," which is the irritation of the cartilage on the underside of the patella (kneecap). For this type of running injury, cold compression therapy. Cold therapy provides an immediate relief for acute pain, while pneumatic compression helps remove edema from the injured area.
2. Low Level Laser Therapy: Plantar Fasciitis is characterized by inflammation of the tissue along the bottom of the foot and when triggered can cripple a runner. According to Journal of Foot and Ankle Surgery, low level laser therapy improves heel pain and inflammation while jump starting the body’s regenerative process.
3. Ultrasound Therapy: Ultrasound therapy is a great treatment for multiple running injuries. With multiple sized soundhead applicators available, therapeutic ultrasound can reduce pain and inflammation associated with injuries like patellar tendonitis and low back pain.
4. Kinesio Tape: Kinesio tape is a great tool to help retrain running patients to improve their form and as a great preventative for injury. Kinesio tape facilitates the provides support and stability to muscles and joints without restricting the body's range of motion. Kinesio tape can be used to give improvement for iliotibial syndrome, hamstring tendinopathy, shin splints, and plantar fasciitis.
5. 

   Togu Balance Trainer: Balance training is a key component in helping runners have proper form when running. The Togu Balance Trainer device is a great tool to use because it has several diverse therapeutic benefits including:
• The dynamic instability provided by balance training increases spatial perception and reaction.
• Balance training strengthens the large leg muscles as well as the core and back.
• Balance training also strengthens and improves recruitment of stabilizing muscles necessary for proper form and injury prevention.

Running injuries are the bane of any runner’s routine. While prevention can go a long way towards preventing running injuries, at some point, the majority of runners will experience some sort of injury. After an injury, getting back into running shape is the goal for any runner. While some injuries may heal by themselves, more complex or severe running injuries may need the help of a physical therapist. Physical therapy and the appropriate rehabilitative modalities can help get a runner back on track and pain free.

Curated from the ProHealthcareProducts.com blog. Read more about physical therapy and popular modalities for treating sports injuries and other ailments alike.