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10 Tips For Running Injuries

The current research suggests that approximately 85% of runners will be injured at some stage. As physiotherapists and fellow runners, we understand the frustration surrounding injuries, especially those that stop you from running.

Our Management Principle: “Calm it down, then build it up”

Calm It Down:

  1. Get a diagnosis: Get your injury diagnosed to exclude serious pathology and start effective treatments. Work with your physiotherapist to set rehabilitation goals with realistic time frames and outcome measures.

  2. Reduce loads: Rest from aggravating activities and off-load the injured tissue with crutches, braces, taping etc.

  3. Manage pain: Use anti-inflammatory and pain relief strategies i.e. ice, heat, sleep, diet and medication.

  4. Treat sensitised areas of the body: This could include soft tissue treatments, massage, dry needling or self-release techniques such as foam rolling and massage balls.

  5. Stay positive:  Avoid catastrophic thinking and places like Dr Google.


Build It Up:

  1. Load the tissue: Work with your physiotherapist to find an exercise that the injured tissue can handle without causing a flare-up and be mindful of tissue healing. Initially it may be low impact e.g. walking, riding or isometric exercises.

  2. Strengthen the chain: Find deficits in the body and work on these areas e.g calf, hamstring and/or hip strength and endurance.

  3. Find your new capacity: Your running capacity will be reduced. Respecting the phase of tissue repair and your reduction in strength is very important. Once a capacity is established we can set boundaries for when your capacity can be increased. This might be once a certain distance is reached or after a number of pain-free runs etc.

  4. Be patient: You can almost guarantee this won’t be a simple linear process. Some weeks you’ll make progress and others will be more stagnated.

  5. Keep your rehab going beyond the ‘pain free point’: Once you’re back to full capacity its important to keep working on deficits. You can call this maintenance if you like. Be aware, as this is often when people slack off and re-injure themselves.

At Eastside Physio + Co, we are committed to delivering the best care to the locals of Surrey Hills and its neighbouring areas. Our skilled and experienced surrey hills physios​ are dedicated to supporting the well-being of our clients, who come from a variety of nearby suburbs, including AshwoodAshburtonAuburnBalwynBlackburnBox HillBurwoodCamberwellCanterburyDoncaster and Hawthorn

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