Treatment of Runners and Running Re-Training

Treatment of Runners and Running Re-Training

By Kristin Haigh, Senior Physiotherapist : Woollahra Physiotherapy

When returning from Injury and Orthopaedic Surgery , patients often ask me  …..

“How should I train in returning to  sport ?”

As Physiotherapists our role is to assess  your running  and gait mechanics .We  need to retrain  your gait to optimise  your biomechanics in order to prevent  re-injury or injury to other  joints/ muscle/ tendons in the Rehabilitation Phase .

A combination of  Gait & Biomechanics Assessment , Strength and Stability exercise prescription, are integral  in the Rehabilitation  following Injury/ Surgery .

“How often should Runners train when returning to sport ?”

Running  needs to be introduced gradually with a’ Walk to Run’ programme initially .  An assessment of Stride length , Cross-over mechanics , Hip stability and Strength ,Cadence  and Footwear  also need to be assessed.

Conditions  such as Tibial Stress fractures,PatelloFemoral Pain, Iliotibial Band Syndrome and Osteoarthritis  can develop  from poor  Running Technique .

Examples of the biomechanical assessment physiotherapists provide,  would be assessing  step length, lower limb angle , peak knee flexion , pelvic  drop or  stability & hip adduction in the  stance phase.

Loading programmes are necessary  to monitor the load  to reduce joint stress.

Strength  Re-Training  specifically for Gluteus Medius , Maximus and Hamstrings will assist in the Pelvic stability .

Increasing  Step-Rate 5-10%   can reduce  injury  and decreased patella-femoral load . Increasing  base of Gait  can also help prevent injury .

Apps are available to  monitor   cadence in running .

There are many  factors in returning to Running safely after  Injury and Surgery . See your Physiotherapist for Qualified  Assessment and   Advice!

Check out the exercises below :

Elevated Bridging on Heels

  • Lying with knees bent and arms at sides with feet on step
  • Engage trunk muscles to stiffen the spine
  • Lift the toes then breath in and raise hips off the floor until knee hip and shoulder are in a straight line
  • Exhale and return to start position

Single Leg Dead Lift

  • Standing on 1 leg with back straight and knee slightly bent
  • Lean forward from the hip to reach towards toes
  • Pause when you can longer keep the back straight or the Hamstrings become tight
  • Slowly return to the start position maintaining balance