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6 Great Rehab Exercises For Runners

Posted on 14th November 2018 by

How much movement control do you have when you’re running? And why does it matter? 

There’s a really quick little test you can do to quickly screen stability and control in your leg – just take a look at the video below.

If it looks familiar to you, give the 6 great exercises demonstrated by Sports & Rehabilitation Therapist, Tom, a go.

Why is it important to have good movement control if you’re a runner? 

Many runners lack some crucial areas of control in the key leg muscle groups. Given the repetitive nature of running, often over great distances and with demands of endurance, lack of muscle control can put you at risk of picking up many common overuse injuries.

You can easily do all these exercises at home with a few simple pieces of equipment such as resistive band and a small step.

If you’d like more help or support, we offer a specialised Running Rehab service.

The aim of Running Rehabilitation is to help you:

  • Identify any potential issues with your running style, technique or training schedule.
  • Reduce risk of running related injuries.
  • Improve your running enjoyment and performance.

It’s a completely customised service, focused on you and your running to help you get the most benefit and enjoyment and a long term love for running!

Being pro-active about preventing injuries for runners is well worth the investment! When you’ve seen hundreds of frustrated runners who can’t run because of an injury, the disappointment is awful. So, investing some time doing a few simple exercises like those above is well worth it.

Other related pages that may be of interest to you

Running Injuries – The Basics

Achilles tendon injuries

Runners Knee – Patellofemoral Pain

Common Triathlon Injuries

Plantar Fasciitis

Running Rehab at goPhysio


Treatment of Calf Pain in Runners

Posted on 11th August 2017 by

Calf pain for runners is common complaint. Your calf muscles are used extensively and repeatedly during running, so it’s no surprise that sometimes they can become overloaded and develop pain. Here’s a great infographic from Tom Goom from the PhysioEdge series of podcasts, that highlights the recommendations for the treatment of calf pain.

So, what does it mean for you if you’re a runner with calf pain?

  1. Exercise Therapy is a crucial part of the treatment of calf pain. Exercises should be specifically targeted to increase your calf’s capacity for the demands of running. There are some great examples below. Your Physio would be able to identify exactly where any weakness may lie and subsequently advise on the most effective exercises for you. It may not only be your calf muscles that are weak, muscles around your hip and knee support the work of the calves during running, so strengthening these muscles is crucial too. Pilates is great for this! And don’t forget your feet. Working on the static strength of the muscles in your feet that bend your toes can help your running technique.
  2. Neural Mobility is how well your nerves ‘slide’ or move in your body. We all know that our joints and muscles move and stretch but our nerves also have to be able to move freely. When they don’t, this itself can cause pain and restricted flexibility. Reduced neural mobility may not be local to your calf, it could be originating from a more central source (your back/spine). Your Physio would be able to identify whether you have reduced neural mobility and advise on the best exercises to improve neural mobility. It may be that some manual therapy would help too.
  3. Training Loads, so distance, time, speed, terrain, will all have an impact on calf pain. Our aim is to always try and keep you running wherever we can (always keeps runners happy!). So, we offer customised advice in modifying your load to keep you running whilst your calf pain is addressed. This is not always possible though and there are cases where resting from running and doing some specific rehabilitation is essential to your recovery.
  4. Gait Retraining can have a massive impact on recovery and prevention of calf pain. Your running technique and style can improve your efficiency of your running and reduce demands on the structures involved in running. Here at goPhysio we offer a specialist Running Rehab service, where a biomechanical and video running analysis is carried out to guide any beneficial changes to your running technique. Small adjustments to technique can often have a massive impact on your running.

Treatment of calf pain in runners

The trap many runners fall into when they get calf pain is to stop running, rest completely until their pain is gone and then go straight back to their normal running routine. Then they’re frustrated when the pain comes back again and they repeat the cycle. When you pick up an injury, particularly an overuse injury like calf pain, it is crucial to identify and address the cause to prevent the potential long term cycle of injury.

Read More

What’s physiotherapy got do with a dripping tap? Overuse injuries explained.

Top 6 Pilates Exercises for Runners

Top Tips for Injured Runners

Running Rehab Service


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!

Read More

Running Rehab Service 

Common Triathlon Injuries