Whether you’re a seasoned marathoner or just starting to increase your mileage, running comes with its share of injury risks. Among the most common are shin splints, plantar fasciitis and the injury nicknamed runner’s knee.
The good news is that physical therapists are experts in offering proven methods of helping runners overcome these injuries so they can stay strong, healthy, and on the road. Learn the variety of ways that physical therapy addresses each of these runners’ problems.
1. Runner’s Knee: The formal name of this condition is iliotibial (IT) band syndrome. This syndrome is notorious among runners, showing up as a sharp or aching pain on the outside of the knee. It’s typically caused by irritation of the thick band of tissue (the IT band) that runs from the hip to the knee. Poor running mechanics, overuse or hip weakness can contribute to this problem. Physical therapists have multiple ways to address this problem.
- Stretching and Strengthening: Targeted exercises to stretch the IT band and strengthen the hip, glute, and thigh muscles are essential. They may prescribe exercises like side leg raises, hip bridges, and standing hip motions to restore balance and reduce strain.
- Manual Therapy and Massage: Hands-on techniques may include foam rolling and massage to release tightness and improve tissue mobility.
- Biomechanical Assessment: A careful assessment of running form and footwear can correct gait issues that would continue to aggravate this condition.
2. Shin Splints: The medical name for this problem is medial tibial stress syndrome. No matter what it’s called, it causes pain along the front of the lower leg. The problem often results from rapid increases in mileage, running on hard surfaces, or improper footwear. The right physical therapy can effectively relieve this condition.
- Treatment to Address Inflammation: Ice, dry needling, and gentle massage can ease acute pain and swelling.
- Strengthening and Stretching: A PT can prescribe specific exercises to improve resilience and alignment in the lower leg, especially the calves and shins.
- Gait Training: An adjustment of running technique may be needed to reduce the strain caused by an issue such as an excessive pronation of the ankle or other biomechanical faults.
3. Plantar Fasciitis: This condition manifests as stabbing heel or arch pain, especially with the first steps in the morning. It’s caused by inflammation of the plantar fascia, the thick band of tissue stretching from your toes to your heel. Physical therapy can make a big difference with the following treatments:
- Stretching and Strengthening: PTs often prescribe stretches for the plantar fascia, Achilles tendon, and calf muscles, along with strengthening exercises for the foot’s key muscles.
- Manual Therapy: Techniques like soft tissue mobilization and myofascial release reduce tightness and promote healing. Massage and taping can also enhance recovery.
- Footwear and Orthotics: PTs have the training to recommend more supportive shoes or custom orthotics to reduce stress on the fascia.
Physical Therapy Offers Important Benefits for Every Runner
PT is a vital resource for any runner seeking to improve performance, prevent injuries and enjoy running for years to come. Contact Rebound Physical Therapy today to find out how we can help you achieve your personal best or recover from an injury as quickly as possible.
