Running Injuries
We’re runners and we get it, running injuries are the pits.
When you can’t run it can be devastating for both your physical and mental health.
The cause of running injuries can be varied. It might be a new pair of shoes that aren’t right for you, increasing your running load too quickly, an inefficient running technique or perhaps an old injury that your body is compensating for. Whatever it is, we need to understand and resolve the root cause if you want a speedy recovery.
We’ve worked with all kinds of runners from recreational fun-runners, to sprinters and professional ultra-marathoners. We understand the demands of your sport, the importance of your training program and how to structure your return with as little time off as possible.
Common Running Injuries We Treat
Achilles tendinopathy
Plantar fasciitis
Runner’s knee (patellafemoral syndrome/ patella maltracking)
ITB syndrome
Stress fractures
Shin splints
Ribcage and back pain
Bursitis
Quadriceps and patellar tendionopathy
Compartment syndrome
Running foot pain
Sprained ankles
Muscle stiffness
Muscle tears (e.g. calf, quad, hamstring)
Hip and pelvis pain
Heavy legs
Inability to increase speed or distance
Running Injury Treatment At Move Mountains Physio
Video analysis of your running technique to identify movement inefficiencies that might be contributing to your injury or limiting your performance.
Local assessment of the painful area to diagnose injured tissues that may require a specific management plan e.g. tendinopathy rehabilitation program.
Whole body assessment to understand the root cause of your running injury e.g. are your knees getting sore because you are compensating for weak back muscles and poor upper body posture.
Analysis of your running footwear to determine if they are appropriate for your foot type and running technique.
Analysis and advice about your training program to ensure you are targeting all aspects of your energy systems and muscles fibres but getting adequate recovery time.
Running technique education.
Quickly take away your running pain through hands-on treatment and teaching you self-release techniques and mobility exercises so you can relieve your own pain.
Teach you exercises to release, activate, strengthen and balance your muscles specific to running.
Teach you appropriate taping techniques to support your running injury during your recovery to minimise time off the track.
Guide you through a personalised movement retraining and strengthening program specific to running.
Running Pain Treatment At Home
If you have a new running injury, consider if you’ve changed anything recently. Have you increased your training or do you have a new pair of shoes?
Don’t run through pain. It can be tempting but pain is an indication that something is wrong. Book an appointment instead.
If you notice swelling, compress your running injury with a bandage or compression sleeve. Swelling prolongs recovery so it is important to minimise it as soon as possible.
If you have an acute running injury (e.g. from a fall or sudden incident), read our blog "How To Recover From An Injury Faster".
If you have morning heel pain, take a look at our blog “Plantar Fasciitis Symptoms And Treatment.”
If you think the problem might be related to your running technique, google Pose Running. This is our favourite running technique and there are lots of resources available online. For guided running technique training specific to your body, book an appointment.
If you get tight, sore feet and calves, try rolling your feet on a golf ball and take a look at our videos to treat foot pain at home. Our feet and toes are very important and can prevent and treat lots of running injuries.
If you are a new runner, take a look at this 10 week running program and our top running tips. You can also use this program to increase your running speed.
If running is the main feature in your exercise program consider adding in some yoga, resistance training or swimming. To be the best runner you can be, your body needs to do more than just run.
For quick relief of your running injury, make an appointment to see one of our Running Injury Specialists either online or in our Jindabyne physiotherapy clinic.
Or, if you’re still not sure, book a free 15-minute consult so that we can discuss your injury and how our unique treatment approach can alleviate your running pain.