Training Tips: Common Running Injuries

Loryn Savoia, our resident physio and BFFR Ambassador through Physiotherapy Centre Bendigo (PCB), shares her thoughts on tackling those pesky common running injuries including ITB Syndrome and Shin Splints.

ITB Syndrome

ITB syndrome is an incredibly common running injury. The ITB (iliotibial band) is a thick band of connective tissue extending from your lateral thigh down to your knee. Muscles attach to it and they assist the knee to flex. ITB pain is usually felt on the outside aspect of the knee joint, particularly when bending and straightening the knee. Quite often this knee pain will be evident at the start of a run, and may settle down during the run before increasing again once you have stopped moving. The structures under the ITB can become inflamed and irritated as the knee repetitively bends and straightens during a run. ITB syndrome can be provoked by running with a very narrow stance and having reduced lateral gluteal muscle strength and control.

Shin Splints

Shin splints or Medial Tibial Stress Syndrome (MTSS) are an incredibly common complaint among the running community. Shin splints are described as pain along the inner aspect of the lower leg, just inside the shin bone (tibia). They commonly worsen with impact activity such as running, hopping and jumping. Shin splints, while sounding scary, is an irritation of the soft tissues connecting the lower leg muscles to the tibia. They are often caused by a combination of factors, including training error (overtraining) and biomechanical factors. Whilst painful, shin splints can be really well managed with the appropriate loading plan (think strength, recovery AND running) and running assessment to look at movement patterns.

How do we manage it?

Whilst all presentations are different between people, the above running injuries can all be well managed with a physiotherapist to guide you. The biggest mistake we see people make is to ignore their pain and keep running, to the point that they can no longer run. By working with a physiotherapist; muscle strength, movement control and running styles can be assessed and modified to reduce pain. A physiotherapist will be able to provide exercises to assist with leg strength and control to ensure you are back running smoothly before long. Our aim is to have you running pain and injury free as quickly as possible!

Healthy Running Habits – Tips provided by Physiotherapy Centre Bendigo

Physiotherapy Centre Bendigo (PCB) is excited to be one of the major sponsors for the ‘Bendigo Fun Run’. Their practice provides outstanding and professional physiotherapy care throughout Central Victoria. The PCB’s passion is to assist people of the Bendigo community manage injuries and health conditions, allowing them to live healthy and active lifestyles. With a fantastic group of 12 physios, an on-site hydro pool and pilates/gym studio, they have the expertise and capacity to provide excellent healthcare.

SPECIAL OFFER: As a major sponsor of the event, PCB is offering ALL entrants to the Fun Run (any distance) a discounted appointment with our resident running enthusiast, Loryn. This appointment can be used for planning your running in the lead up to the day, managing any niggling injuries you may have, or setting some running goals.

Simply let the receptionist know you are a Bendigo Ford Fun Run when you book and your discount will be applied! Simple!

To book your appointment, or to find out more about Physiotherapy Centre Bendigo visit their website: physiotherapycentrebendigo.com.au