Running Retraining shows promise in treatment and prevention of running injuries.
What is Running Retraining?
Running retraining is a two step process:
Evidence exists linking poor biomechanics to various running-related injuries. Examples of common biomechanical flaws leading to injury include excessive hip adduction and internal rotation (scissoring / inwardly turned thighs), and faulty ankle / foot biomechanics.
Current running injury research suggests that orthotics (insoles) can reduce motion at the foot and more proximally though changes are small and variable. Taping provides larger changes but these are transient. Altered footwear creates highly variable results. Strength training may have minimal impact on running biomechanics. Much more research needs to be done to ascertain the true worth of different treatment interventions. In the interim could running retraining be the answer to lessening running injuries?.........
Recent case study results for Running Retraining:
2 studies showed verbal cues could lead to reduced hip adduction during running: a common cause of patellofemoral (kneecap) pain.
Another 2 studies showed that anterior shin pain (shin splints) could be lessened with verbal cues to transition from rearfoot to forefoot strike in combination with reducing overstriding by increasing step rate.
What other running injuries could Running Retraining help with?
Experts anecdotally (with the support of 46 studies) suggest running retraining could help with a number of running injuries apart from patellofemoral pain and shin splints including iliotibial band syndrome, plantar fasciopathy (fasciitis), achilles tendinopathy, patellar tendinopathy, proximal hamstring / gluteal tendinopathy, and calf pain.
What Running Retraining strategies help with running related injuries?
What should you do next?
Speak to your physio or running coach and get your running technique video recorded. They will then look for flaws and give you advice as to what you need to work on to prevent / overcome injury.
Why not join the Dunsborough Running Club (click here) or speak to us at Dunsborough Physiotherapy Centre for advice. Happy running!
Ben Liston of Dunsborough Physiotherapy Centre has over 25 years of physiotherapy experience.
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