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I did it! On the weekend, I completed my first ever half marathon! It was set on the Great Ocean road and it was one of the most amazing experiences!
Funnily enough, I started writing this part of my blog series during the 11th week of my training program nursing a sore gluteal muscle. I did have some little niggles along the way of my training. Fortunately, with my job, I deal with these kinds of pains on the daily basis with clients and could address my own before it became a bigger problem. However, this is not common practice among the general public.
Life gets too busy or we tend to downplay something that has the potential to become something serious. I always say it is best to get it checked out!
Here are 3 common running injuries that can develop as a result of training overload – either progressing training a little too quickly or heavy. If you notice any of the following since starting a running program or becoming more active, see a physiotherapist as soon as you can to prevent it from escalating!
An overuse condition of the plantar fascia and its attachment to the heel bone
It may begin as just inflammation (plantar fasciitis), however without the right treatment, degeneration can occur (plantar fasciosis or fasciopathy)
The plantar fascia is a band of connective tissue that runs along the sole from the heel to the ball of the foot. It cushions the foot and helps to maintains the shape of the arch
• Constant ache or sharp pain near the heel with weight-bearing activities
• Pain worse in the morning, after periods of prolonged rest and when barefoot
• Pain improves once warmed up
Otherwise known as shin splints
An overuse condition whereby there is increased stress and traction on the shin bone, from overlying muscles and tendons
It primarily affects athletes as a result of training overload or a biomechanical issue
• Diffuse pain along the inner border of the shin bone
• Pain improves once warmed up and worsens once cooled down
Otherwise known as runners’ knee
An overuse condition whereby there is too much load placed through the knee joint too quickly. The cause and source of pain varies between clients thus a thorough assessment is required in order to create a tailored rehabilitation plan.
It most commonly affects runners, particularly those in their teens.
• Non-specific pain in and around the kneecap, which has gradually worsened
• Pain worsens with activity
• Pain with squats, stairs, kneeling and prolonged sitting
Of course, the list can go on! At Ararat Physio & Co, we are trained in assessing and treating these kinds of injuries, so don’t wait until it’s too late.
This concludes my 3-part running blog series. Thank you to those who have read, liked and shared each post and I hope it has been beneficial for your own training and recovery in your running or active lifestyle.
Good luck to those who are running and walking at Run The Gap! See you there!