Return to Running WITH Performance Physical Therapy and WITHOUT Knee, Ankle or Foot Injuries
What is Performance Physical Therapy and How Does it Help with Running?
Performance physical therapy is a specialized form of physical therapy that focuses on helping clients/athletes recover from injuries and improve their performance. At Evolv Physical Therapy & Performance, we break this down into two main ways: recovering from an injury and enhancing performance.
When recovering from an injury, physical therapy often involves using a combination of manual techniques, exercises, and other methods to help reduce pain, improve mobility and make strength gains.
Performance physical therapy can also help runners prevent future injuries by identifying weaknesses in their bodies and inefficiencies in their running pattern. By targeting these impairments, runners are stronger, more confident and more efficient, therefore maximizing performance and minimizing the risk of injury.
Understanding Common Knee, Ankle and Foot Injuries in Runners
Runners are prone to a variety of injuries, ranging from mild to severe. Common knee, ankle and foot injuries can be caused by overuse, poor training habits and inadequate footwear. Understanding the causes and symptoms of these injuries is essential for preventing them in the first place, as well as for properly treating them if they occur. In this article, we will explore the most common running-related injuries and how you can prevent them. We will also discuss how to recognize potential warning signs of injury so that you can take steps to protect yourself from further injury and time off from running.
Common Knee Injuries with Running
Running is a great way to stay fit and healthy, but it can also lead to painful knee injuries if you don't take care of your legs. Common knee injuries from running include patellar tendinopathy and IT band syndrome. With proper training and understanding the causes of these injuries, you can avoid them and keep running safely for many years to come. As a runner, it’s important to have great hip strength to avoid knee injuries. Here’s a fantastic hip strengthening exercise for runners…
Single Leg Hip Hike
Common Ankle Injuries with Running
In addition to knee injuries, ankle injuries are common with running. These ankle injuries can range from minor sprains to more serious injuries like tendon issues and fractures. One of the most common injuries in runners that occurs around the ankle is Achilles Tendinopathy. This can be debilitating and can linger for months if not treated properly. Although rest may feel like the only option, this type of tendinopathy responds very well to appropriate strengthening and loading when prescribed by a performance physical therapist. Heel raise variations are a staple when treating Achilles Tendinopathy, so here’s a simple variation to start strengthening…
Seated Single Leg Heel Raise
Common Foot Injuries with Running
While it’s common for runners to have injuries “further up the chain” (hip/knee/ankle), foot injuries also lead to time off. Some of the most common running injuries in the feet include plantar fasciitis and stress fractures. Both of these issues are typically a result of either “too much or too fast” when it comes to increasing your training regimen. Proper footwear can help with these issues, but often it is “too little too late” if the injuries are already present. While self-treatments like rolling with a lacrosse ball and stretching your foot and lower leg can provide relief, these rarely resolve the issues that lead to these injuries in the feet. A comprehensive evaluation with a performance physical therapist will identify areas that need to be addressed.
I’m Returning to Running…What Should I Do Now?
Whether you’re a veteran runner or new to running, it’s important to make sure that you’re ready to return to your training. The information above will help you understand how important it is to take care of your body as a runner.
If you have an injury from returning to running or an injury that’s keeping you from running, working with a performance physical therapist at Evolv will help you get out of pain and return to running quickly!
No injury? Yay! Still want to improve your running efficiency/performance and avoid potential injuries down the line? We’ve got you covered too!
CLICK HERE for a Free Phone Consultation…On this phone call, we will listen to you to understand your situation and goals, determine if we’re a great fit to work together and help you figure out the next steps!
