Prevention and Managing Running Injuries : notes from Jai Keighery, Coach and Osteopathic Therapist
Enhancing Recovery: JaI's Role in Managing Running Injuries
As exhilarating as running can be, it often comes with its fair share of challenges, including the risk of injuries. Whether you're a seasoned marathoner training for the BMO marathon or a recreational jogger, encountering a running-related injury can be frustrating and disruptive to your training routine. However, with the right approach to treatment and rehabilitation, you can expedite your recovery and get back on track. In this blog, we'll explore how osteopathy can play a pivotal role in managing running injuries, from initial assessment to hands-on treatment, rehabilitation exercises, and expert guidance on load management.
Understanding Running Injuries: The Importance of Proper Assessment
Before delving into treatment options, it's crucial to conduct a comprehensive assessment to identify the underlying causes of the injury and any contributing factors. Osteopathic practitioners specialize in holistic evaluation, considering not only the site of pain but also biomechanical imbalances, muscle weaknesses, and movement patterns that may predispose you to injury.
During the assessment phase, your osteopath will:
Conduct a Physical Examination: This may involve assessing your posture, gait, joint mobility, and muscle strength to pinpoint areas of concern and potential sources of injury.
Review Your Running History: Understanding your training regimen, previous injuries, and any changes in mileage or intensity can provide valuable insights into the nature of your current injury.
Perform Orthopedic Tests: Specialized tests may be conducted to assess the integrity of specific structures such as ligaments, tendons, and joints affected by the injury.
Hands-On Osteopathic Treatment: Restoring Balance and Function
Once the assessment is complete, your osteopath will develop a tailored treatment plan to address your specific needs and goals. Osteopathic treatment techniques focus on restoring optimal function to the musculoskeletal system, and reducing pain and inflammation. Common hands-on interventions may include:
Soft Tissue Manipulation: Gentle manipulation techniques are used to release tension in muscles, fascia, and connective tissues, promoting relaxation and enhancing tissue mobility.
Joint Mobilization: Targeted mobilization of stiff or restricted joints helps improve range of motion and restore proper biomechanics.
Muscle Energy Techniques: These involve active participation from the patient to release muscle tension, improve flexibility, and correct imbalances.
Rehabilitation Exercises: Building Strength and Resilience
In addition to hands-on treatment, rehabilitation exercises are an integral component of the recovery process. Your osteopathic practitioner will prescribe a customized exercise program designed to address weaknesses, improve stability, and enhance functional movement patterns. These exercises may include:
Strength Training: Targeted exercises to strengthen muscles supporting the injured area, as well as the core and lower extremities, to improve stability and reduce the risk of future injuries.
Flexibility and Mobility Work: Stretching and mobility exercises to improve flexibility in tight muscles and enhance joint mobility, aiding in recovery and preventing further injury.
Proprioceptive Training: Balance and proprioception exercises to improve body awareness and control, crucial for maintaining stability and preventing re-injury.
Load Management: Expert Guidance from a Running Coach
As you progress through rehabilitation, it's essential to gradually reintroduce running activities while carefully managing training loads to prevent setbacks.Jai is a qualified level 2 Athletics Australia run coach. A running coach can provide valuable guidance on structuring your training program, adjusting mileage and intensity, and implementing rest days to optimize recovery and reduce the risk of overuse injuries.
By collaborating with a running coach, you can:
Set Realistic Goals: Establish achievable short-term and long-term goals based on your current fitness level, injury status, and performance aspirations.
Monitor Progress: Regular monitoring of your training metrics, such as mileage, pace, and perceived exertion, allows for adjustments to be made to your program as needed.
Implement Cross-Training: Incorporating cross-training activities such as swimming, cycling, or strength training can help maintain fitness levels while reducing the impact on injured tissues.
Conclusion
In conclusion, osteopathy offers a comprehensive approach to managing running injuries, encompassing thorough assessment, hands-on treatment, rehabilitation exercises, and expert guidance on load management. By addressing the underlying causes of injury and promoting optimal healing and recovery, osteopathic interventions empower runners to overcome setbacks and pursue their passion with confidence and resilience. If you're struggling with a running-related injury, consider consulting with an osteopathic practitioner to develop a personalized treatment plan tailored to your needs and goals!