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