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With such a high injury rate in runners, the big question is how we can reduce these numbers and prevent running injuries?

The THREE key areas in reducing running related injury are:
1) Training load management

2) Addressing biomechanical contributing factors

3) Improving running efficiency

The MOST common running injuries in runners are:

• Medial tibial stress syndrome (shin splints)
• Plantar fasciopathy (or fasciitis)
• Tendinopathy (Achilles and Patella)
• Bone stress reactions or fractures (metatarsals, shins, sesamoids)
• Patella femoral pain syndrome (runners knee)

1. Get your training loads rght: Unfortunately the risk of running related injuries will always be present for runners. Running causes a physiological and pathological adaption where by the body responds to loads placed upon it. This leads to increased strength and an improved training effect. If however, the loads placed on body, are too excessive or the athlete does not allow for sufficient rest, overuse injuries can develop.

A graduated training program designed to suit the athlete’s current ability and training history is paramount to reduce the chance of over use injury. Seek advice from a professional in order to get your loading correct.

2. Improved mechanics: Other than training loads there are typically underlying intrinsic, anatomical or biomechanical factors that can increase the loading on a specific structure (joint, tendon etc.) which can subsequently result in an over use injury. These can include yet not limited to the following:

• Reduced ankle range of motion
• Reduced hip extension
• Poor knee flexion (stiff knee)
• Poor pelvic & gluteal control (pelvic drop)
• Muscle weakness, tightness & imbalance
• Over pronation or poor re supination of the foot
• Poorly supportive footwear

Early identification & correction of these underlying factors can drastically reduce the runner’s chance of injury. See you Physiotherapist of assessment in these areas.

3) Improving your running efficiency : Gait re training to reduce running related injuries is currently a hot topic of debate in the Physiotherapy world. Research has shown that altering certain running parameters with gait re education can induce a reduction in injury occurrence & pain. Some cues used to improve efficacy and decrease the ground reaction forces in running are:

• Increase cadence or step rate
• Increased knee drive
• Running tall

This will lead to a reduced stride length resulting in a decrease in the ground reaction forces on heel strike, therefore improving your economy. Seek professional advice before attempting to alter your running technique.

Addressing these three key areas will key give you the best opportunity to run pain free, improve your performance and to simply enjoy running.

Good luck with your running.

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A tear of the muscle fibers at the back of the thigh

How does it feel?

When a hamstring is strained you feel a sudden pain or “grabbing” or “tearing” sensation at the back of the thigh. With a low grade strain you may be able to continue running but as the muscle cools down pain may increase as bleeding and swelling around the injured muscle continues. The muscle then tends to become stiff and tight. In more severe strains you will be unable to continue running due to pain and tightness in the muscle. You may walk with a limp.

What should you do?

The first 24-48hrs is important in the management of this injury. Follow the RICE regime (Rest Ice Compression Elevation). This will help reduce bleeding within the injured area and thereby control the amount of swelling which will assist in the recovery process.

Rest the leg. Avoid standing for long periods.

Ice 15-20 mins then remove for one hour applying compression. Continue this cycle for the remainder of the day. Alternatively use the GAME READY which will simultaneously apply cold and compression. These machines can remain on continuously.

Compression: use compression bandage initially. This can be reduced to a tubigrip after 24-48 hours. Sleep with tubigrip on.

Elevate the leg where possible. Avoid standing for long periods especially on the day/ night of the injury.

What NOT to do

• Do NOT drink alcohol as this will increase bleeding and swelling and delay your recovery.
• Avoid hot showers or baths as this will also increase bleeding.
• Deep tissue massage is not indicated as this can also increase bleeding in the first 12-24 hours.

Rehabilitation

The physiotherapist and rehab physio will put a rehab plan in place for you. Depending on the severity of this injury it will usually commence within the first 48 hours of injury.

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