Advice

Ever experienced nagging aches or pains as a runner?

Every runner will experience at some time or another some injury or pain that will get in the way of their progression.

Common problems seen in runners which can be effectively treated with Physiotherapy are;

  • Plantar fasciitis
  • Runner’s knee (ITB friction syndrome)
  • Patellofemoral Syndrome
  • Shin splints
  • Hip pain (bursitis, tendonitis…)
  • Lower back pain
  • Shoulder/ neck discomfort
  • Chronic muscle strains

Action Sport Physio has close links with Podiatrists and Orthotics and will refer you when appropriate.

Before you hit the road

Stretch with movement before you your run. Stretching dynamically before an exercise bout will prepare your body for movement.

3 Movement ideas:

Foot to Hand Sequence
Start position: Feet together, arms raised in front of you
Movement: Raise toes, then raise leg towards opposite hand. Keep your back straight as you raise your leg.
Goal: dynamically stretch the back of the leg

¼ Squat
Start Position: Stand on one leg, the other foot off the ground in front of you, hands on the hips.
Movement: Bend the knee of the leg you are standing on about ¼ of the way down while keeping your knee inline with your second toe. Basically you are squatting on one leg and you’re not going very low.
Goal: Greasing your knee!

Hip Crossover
Start Position: Lying on your back with a belt around your ankle
Movement: Pull the belt towards the opposite shoulder to cross your thigh up and over the other side of your body
Goal: Glut Stretch

Number of exercises before your run: 5 different movements
Sets of each movement: 1
Reps: 5-10

After your run

After an exercise bout you should stretch statically, or still stretching. This type of stretching can be done immediately following exercise or at night.

Runners should stretch:

  • Hamstrings (back of thigh)
  • Quadriceps (front of thigh)
  • Hip Flexors (front of hip)
  • Calves (back of lower leg)
  • Gluts (you know what gluts are!)
  • Low/ Upper Back
  • IT Band (outer thigh)
  • Inner thighs (adductors)

Number of stretches: 3 stretches per day
Sets: 3
Time held: 30-40sec

By: Véronique Riverin B.Sc, CAT (C), CSCS