Most of the Sports injuries occurs due to overuse of muscles.
The ‘Big 5 injuries’ of Sportsman,All injuries fall into the overuse injury category.
- Running knee
- Plantar fasciitis
- Achilles tendonopathy
- Shin splints
- Illiotibial band (ITB) syndrome
Any injury that stops you from training is irritating; but it’s possible to prevent the running injuries.Physiotherapists play a major role in this. Anyone who has been suffering from an injury due to running will know not only how irritating it is when you can’t run, but also how much time, money and effort is involved in getting the right treatment for the problem.
The role of the physiotherapist also encompasses injury prevention.There are many variables which can contribute to the development of a running injury.
Footwear, training load, training surface, weakness, previous injury and flexibility etc.
Physiotherapists are experts in human mechanics. They have specialist knowledge of how the muscles, joints and ligaments in the body interact to produce movement. They use this expertise to analyse the way you move and consider the external variables which influence movement to identify potential problems before they create injury.
In very simple terms, the mechanics of human movement can be compared to that of a car engine. If one small part is not functioning correctly it will not be too long before it affects other parts of the engine and ultimately one day this will cause a breakdown, it is the same with bodies.
A six minute per mile run takes, on average, just over 1000 steps and the number of steps increases at slower speeds.
Just like the car engine if one, even very small, component of our body’s movement is not as it should be it can cause stress on other areas that will eventually cause an injury.
Even if you do not have any pain or symptoms a physiotherapist can review your flexibility, strength, and core stability to identify any weaknesses that could cause a problem. They will then advise you as to the best intervention.
There are a number of treatments that might be chosen to help you prevent a sports injury; the right course of treatment will be different for everyone but it is likely that you will be advised to try at least one of the following:
If any muscle tightness identified during the assessment, then your will be advised to reduce this with stretching. A thorough stretching program is vital to prevent injury. Dynamic stretching and foam rolling can be used before activity to prepare the body for movement and static stretches are used post activity to improve flexibility for running.
Massage helps to reduce tension within a muscle it can therefore increase flexibility and mobility. It can be used in conjunction with stretches to improve your range of motion. Massage also helps to remove lactic acid which is a by product of muscle activity. Lactic acid creates that ache you feel the day after a long run.
3.Core Stability Training:
The core stability training is to strengthen the deep abdominal muscles which connect to the spine and the muscles which control the shoulders and pelvis. A strong core enables you to control the position and movement of the central portion of the body; this provides a stable foundation about which the legs and arms can move efficiently and minimise stress placed on the joints. Core stability training for running has been shown to reduce the risk of injury as well as improve running performance.
4. Correct Footwear:
The way your foot strikes the floor when you walk or run and the manner in which your legs move is described as your gait pattern. Different individuals have different gait patterns and selecting the right type of running shoe is dependent upon your gait pattern. The correct shoe type will encourage your foot to strike the ground in an optimum position to maximize efficiency and reduce stress on the joints in the leg.