The London 2019 Marathon is being held on Sunday 28th of April so hopefully you are well underway with your marathon training! In the remaining weeks, it is really important to take on board good practice and techniques to help prevent and manage some of the many common running injuries.
Common Running Injuries
Here are a few injuries many runners encounter during their training.
Achilles Tendon injury
The Achilles tendon is the largest tendon in your leg stretching from your heel to your calf. It can lead to a pain and stiffness in this part of the leg, in more serious cases, and if left untreated, it can on rare occasions lead to the tendon being torn. Being such a large tendon, it is crucial to look after this.
Plantar Fasciitis
This is one of the most common causes for heel pain. It is the inflammation of the tissue which stretches across the bottom of your foot. This is very relevant to marathon training as one of its causes can be long distance running. Failure to notice and look after this may lead to further issues down the line such as back and hip problems.
Patellofemoral pain syndrome (anterior knee pain)
There are several problems occurring around the kneecap that can be aggravated by running. Often this is due to muscle imbalances or biomechanical dysfunction which can be treated with physiotherapy. A change in trainer, orthotics, or exercises are often prescribed to help eliminate this problem.
Ilio-tibial band syndrome
A common problem in distance runners, this manifests as pain experienced on the outside of the knee after running distance. Again, this can be treated with taping, orthotics and exercises. Often a change in training routine is enough to alleviate the symptoms and permit continued training.
Don’t be put off training because of these injuries, there are ways they can be prevented and ways they can be treated. Get in contact with us at Sanderstead Physio if you’ve been having issues.
Prevention
Here are some tips for preventing and dealing with common running injuries:
- Warm up and Cool down always! This means even before your marathon run!
- Maintain flexibility – although recent research suggests pre-running stretching is not effective in preventing injury, maintaining flexibility at other times is vital to permit continued training. Stretching at different times will be effective in maintaining and increasing muscle length. Take your time doing this, many people rush on stretching and do not gain its benefits.
- Invest in a good pair of trainers – over the 26 miles of the marathon your feet will thank you for spending the extra cash! The trainers that you start your training with, won’t be the ones you do the actual race in. After over 450 miles of training you’ll be looking to change trainers. Ask a running footwear specialist for advice and get your gait analysed.
- When you’re on your long training runs, make sure you stay hydrated. During the marathon they will have stands of water throughout the course, so be sure to keep your eyes peeled for those but take water with you on your training runs.
- Avoiding and treating plantar fasciitis means you need to strengthen the band of tissue at the bottom of your foot, this can be done through various foot exercises. However, if you feel you may have plantar fasciitis do not try anything until a physiotherapist has approved what you can do.
- Not all injuries require you to stop running. Physiotherapists will be able to guide your rehab – this may allow you to keep training, or adapt training, to keep you on course whilst certain injuries heal.
Good Luck with your Marathon training, and if you are concerned about any niggling pain from your training, then get in touch today on 0208 657 5700. The earlier you are treated, the quicker you will be back running towards your marathon goal!
