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Get your running back on track!

Posted on 4th August 2017 by

Every year around 80% of runners will develop a running related injury – these are often caused by inefficient techniques, muscle imbalances, poor training habits and incorrect footwear. Here at goPhysio, we want to keep runners running so our expert physiotherapists are here to help!

Our Running Rehab service is designed for runners of all levels so whether you’re starting out with the ‘Couch to 5K’ or you’re a seasoned marathon runner; if you have a niggling injury that is affecting your running we can help. We can also offer training and technique guidance for those that are new to running, returning after a long break or are struggling to get past a certain mileage.

The Running Rehab assessment includes:

  • A detailed history of your injury, training programme and goals
  • Comprehensive lower limb strength and flexibility assessment to look for muscle imbalances
  • Running assessment on a treadmill with slow motion video analysis and feedback
  • Personalised recovery plan which may include strength and conditioning exercises, running drills, training programme or integrated physiotherapy follow up for specific injury management

Common running conditions that we see include:

Should I book Running Rehab or a Physio Appointment? 

If you can still run at least 1km we would recommend the Running Rehab service as your first port of call for the most comprehensive assessment, however if your pain is stopping your running completely its best to start with normal physiotherapy assessment and treatment until the pain settles. All of our services are integrated so there’s no problem transferring between services, in fact that’s the best way to ensure a full recovery.

The slow-motion video allows us to look at your running style from top to toe, and whilst there is no one perfect technique, it does allow us to easily identify subtle movement dysfunctions or imbalances that are hard to perceive at normal speed. These imbalances can often lead to inefficiencies and even injury in a repetitive sport like running. You will be given instant feedback on how to correct your running style with simple cues and running drills. Together with your injury history this helps us develop an individual personalised recovery programme for you to resolve your injury and improve your running performance.

Benefits of Running Rehab 

  • Speeds up recovery from injury
  • Get back to running as soon as possible
  • Confidence to progress running in the knowledge that you are not causing more damage
  • Comprehensive plan to improve running efficiency, performance, strengthen areas of weakness to help prevent future injuries
  • Achieve your running goals!

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Top tips for injured runners

Posted on 28th June 2017 by

Having an injury can be a frustrating time for a runner, particularly when you have an event looming. How do you maintain your fitness when you can’t run?

Here’s our top tips to keep your physical and mental health in tip top condition whilst you’re recovering.

  1. Can you still run at all without increasing your pain? For most people maintaining some level of running is going to be better for them than complete rest as it helps prevent deconditioning both of the muscles and of the cardiovascular system. This one will depend on your injury so its always best to seek professional advice from a physiotherapist. Try taking out hills and speed work, go back to short, gentle runs on flatter terrain – its going to be much better to keep up short frequent runs of 1-2 miles rather than nothing at all even if you’re used to doing 10miles+ as this will give you a starting point from which you can progress. The main exception to this is running on a suspected stress fracture – you will not be able to run through this pain and you WILL make it worse by continuing to run. As a guide consider your pain levels during the run, but also over the next 24 hours – if your pain eases quickly when you start running and doesn’t leave lingering pain or stiffness into the evening or next day you are generally fine to keep going at this level.

  2. Cross training such as cycling, swimming and deep water running are great ways to keep up your cardio fitness whilst not running at your usual intensity. Try to match this to your normal training schedule – for example if you would normally do 3 runs a week – perhaps a 1 hour slow run, a 30 minute tempo run and a 20 minute speed/interval session try to replicate both the time and the intensity of these sessions on a bike or in the water.

  3. Work on technique – video analysis can help to find the route cause of why you are injured and specific tailored running drills and strengthening exercises can help prevent this problem reoccurring in the future. This is also going to help improve your efficiency as a runner so when your injury is healed you’re likely to be better than ever! Think about investing in our Running Rehab service – where we will analyse your running and combine this with an in depth physical assessment to identify and target any potential troublesome areas that need some work or adjusting.

  4. Don’t neglect strength and conditioning – use the time off running to work on areas of weakness. For example if you always get achy calves at the end of a run try building strength with single leg heel raises. Or if you are getting knee pain you can often work the hip and core muscles really hard without irritating the knee. A physiotherapist will be able to assess which areas of weakness might have contributed to your injury and guide you through a specific individualised strength training programme that isn’t going to aggravate it.

  5. Beat stress! A lot of us use running as a tool to keep our mental health in check so not being able to run can lead to feeling of guilt, anxiety and depression. It’s important to find another outlet for stress – cycling, swimming, yoga and Pilates can be great alternatives. Remember not to be too hard on yourself, recovery is an important part of the training process. Take this time to restore your general wellbeing – eat healthily, drink plenty of water and make sure you are getting enough sleep – this is going to speed up your recovery.

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