Run, Rest, Repair: Tips for Injury Prevention, Recovery and Physiotherapy

Whether it's hitting the city streets or leafy park runs, the popularity of running and run clubs is still on the rise. We caught up with physiotherapist Tash Gale to deep dive into some of the most common running injuries, injury prevention tips and recovery methods.

 

1.What are some common running injuries and how can they be prevented?

Common injuries that occur in runners usually happen in the knee, hip and ankle/feet joints including; runners knee, IBT syndrome, achilles or gluteal tendon injuries and plantar fasciitis.

The best way to avoid these injuries is to ensure you are: 

• Completing specific running strength training - including single leg exercises 
• Cross training, include low impact exercise into your routine 
• Do not increase the milage too quickly 
• Ensure you are wearing the correct trainers for you 
• Sufficient rest and prioritising sleep 
• Listening to your body

2. Are there specific stretches or mobility exercises that runners should prioritise?

Spinal, knee, hip and ankle mobility are really important for runners as it can help to improve performance, risk of injury and helps avoid tearing or pulling muscles and tendons.

My top 3 mobility exercises/stretches include:

• Hip 90|90s - (hip mobility drill, where the knee and hips are at 90 degrees in an upright seated position and you rotate gently to each side)
• The worlds greatest stretch - (lunge position stretching the hip flexor with the opposite arm rotating up towards the ceiling, aim to look up towards the hand as tolerated)
• Soleus - (bent knee calf stretch) Always one people forget!

 

3. What are the most effective recovery strategies for runners?

Prioritising sleep, nutrition and hydration are all equally very important. Fuelling your body sufficiently to ensure you have enough energy is key. Plan your workouts for the week ahead so you are not completing more demanding sessions back to back and ensure you incorporate mobility and cross training into your routine. Lastly, listen to your body. If you need a rest day or to move things around in your plan DO IT! 

4. How can runners determine when they need to see a physiotherapist?

Physio can help at all stages of the process of your running journey, whether that’s in the initial stages to help with running technique or to help progress performance. Here a few important reasons: 

1. Acute injuries eg. trauma or fall which results in swelling or bruising in the affected after or during a run including struggling to walking/ weight bear on limbs after running, I advise to get assessed as soon as possible by a physio or attend A+E if needed. 
   
   
2. If you are struggling with persistent injuries it is definitely worth getting assessed by a training running specialist physiotherapist to see where any strength deficits could be to help avoid this. 
   
   
3. If your pain is above a 4/10 persistently do not continue to run - go get it checked out! 
   
   

5. What are some misconceptions about running injuries and recovery that you often encounter as a physio?

‘Running is bad for your knees!’ There are lots of studies that suggest that you are better off running than doing nothing at all to protect your joints from, wear and tear in the long term if, you are a recreational moderate runner (Allentown-Geli, 2017). This should always be accompanied but tailored strength training, cross training and appropriate running milage for your ability. 
 

6. Finally, after putting your Pocket Sport leggings to the test, how did you find them when running and training?

Genuinely one of my new favourite running leggings, the pocket on the side of the leggings are an absolute game changer to carry my phone/keys! The waistband grip is now something I can’t run without, as these leggings literally do not move on my waist from the beginning to the end of my run!