Injury Advice For Runners

Avoid injuries from running with advice from State 11 Soft Tissue Therapy, Spalding

Did you know two million people go running regularly in the UK?

Partly of running's popularity is that pretty much anyone can pull on a pair of trainers and go for a run; and plenty of people do just that. The NHS Couch To 5K running programme has helped countless people start running, and the booming Parkrun scene has thousands getting up early on a Sunday morning to run round a local park in a friendly, no-judgemental mass-participation environment. And for some, running short distances leads onto longer distances, from 5K to 10K to half marathons and marathons. But the very fact that anyone can go for a run means that injuries from running are sadly all too common.

So how can you deal with injuries if you're a runner? Like most things; when it comes to injury, prevention is easier than a cure! Although there are studies that suggest stretching isn’t necessary, making sure that the muscles are warm before going all in and investing in a good, high quality pair of fitted running shoes can really lower the chances of you getting injured, as can making sure that you don’t set out too far, too fast; you should only increase your distance around 10% a week – that doesn’t mean you should start with a 20 miler!

Still, if you do get injured, it’s important to take the right action in order to recover as quickly as possible. We’ve listed some of the common runners' injuries and advice about what you can do if you do get injured while running below:

Hamstring Injury - A Runner With Hamstring Injury - Running Advice From State 11 Specialist Massage Therapy Spalding

Hamstring Injuries

You'll know if you have a hamstring injury if you're experiencing pain along the back of your thigh, with the muscles in the thigh feeling tight and / or weak. You may also feel a sharper pain just below or in the buttocks, where the three hamstring muscles originate.

You might have caused this injury by going out too far, too soon. Hamstring injuries are also common in people who aren't particularly flexible, or have a previous back injury that hasn't quite healed yet.

What to do about your hamstring injury: Reduce the amount you run, or even consider taking a break from running for a little while. If you continue running, stay away from hills and speed work, as this will put more stress through your hamstring muscles. Work on your flexibility, and look at strengthening your glutes and back extensor muscles. Soft tissue therapy can help with stretching and flexibility for the hamstrings, and taping can help with inflammation and support.

Our free download has more information about treating and rehabilitation of your hamstring injury.

IT Band Injuries - Two runners on a trail run - State 11 Sports Massage can help with IT Band injuries

IT Band / Illiotibial Band Injuries

For the amount of press that the IT Band gets, you would be forgiven for thinking that more than 13% of runners suffer from this at some point. You’ll know if you’re one of them if you feel a tightness down the outside of the thigh, and pain where the IT band attaches to the outside of the knee.

The most common IT band injuries are due to issues with the gluteal muscles and core muscles. You can also pick IT band injuries if you run on an uneven, curved surface – like the gutter or continually sloped pavements.

What you can do about IT band issues:

You can’t make any real difference to the IT band by rolling it (because it is a very tough band and meant to be tight so that you can stand upright), although using a foam roller on the quads and hamstrings will no doubt feel relieving. Instead, work on mobility by performing stretches and exercises, and look at strengthening the glutes. Again, soft tissue therapy can help with the inflammation that you’re likely to have, and taping can help with support around the knee.


Our free download has more information about treating and rehabilitation of your IT Band injury.

Runner with runners knee - State 11 Spalding can be helped

Runner's Knee Injury (Patellofemoral Pain Syndrome)

You'll know if you have Runner's Knee because your knee hurts! The pain could be in or around your knee, but it’ll be very distinctive and uncomfortable. 40% of runners complain of knee problems, so you’re definitely not alone with this issue.

You've probably picked up a runner’s knee injury due to irritation of the cartilage behind the kneecap. This can be due to running bio-mechanics (please make sure you wear suitable shoes) but it can also be due to running too far, too soon, or running on unsuitable surfaces.


What you can do about runner’s knee pain:

You’re going to need to look at some cross training for this injury, along with cutting back on your running a little. Check your running shoes – if you’ve had them a long time, covered a lot of miles or are a heavier runner, you might need to buy some new shoes as your current ones may not be offering enough support. You should look to strengthen your gluteal muscles, and the muscles of the thigh and calf, to help support your knee. You may well also need to stretch your quads and hip flexor muscles more. Specialist taping techniques can help offer support.


Our free download has more information about treating and rehabilitation of your Runners Knee injury.

Shin splints are a common runners injury - State 11 advice on dealing with Shin Splints for runners

Shin Splints Injuries

Common to about 15% of runners, a tight, uncomfortable pain along the front of your shin will often be shin splints. It can feel worse when you move your feet. Shin splints are often related to running too much, too soon, or running on hard surfaces.

What you can do about shin splints or medial tibial band syndrome:

Most of us have to run on the pavements, but well padded shoes, and padded socks, can help. Specialist taping to the shin can offer relief, and there are soft tissue release and muscle energy techniques that can offer quick relief; we can show you techniques to help deal with this yourself should a flare up occur.

Our free download has more information about treating and rehabilitation of your medial tibial band syndrome or shin splints.

What do athletes think of State 11?

If you're a member of a sports team, or part of a runners' club - did you know we can come and support your team with soft tissue therapy - for free? Give us a call on 07788 287098 or contact us and let's arrange a visit!

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Getting treatment at State 11 Soft Tissue Therapy, Spalding

At State 11 in Spalding, we use a variety of advanced techniques to help people in pain or discomfort.

We are injury and pain specialists, and do not offer relaxation or "spa" style massages.

The techniques we use for reducing your pain include RAPID NeuroFascial Reset - an advanced Canadian technique devised by two Canadian therapists frustrated at not being able to make rapid, lasting change for their clients. This is a clothed technique that does not require removal of clothing, or the use of any waxes or oils. We are the only clinic offering RAPID in Lincolnshire.

We may also use sports massage techniques, kinesiology taping, fascial cupping or Instrument Assisted Massage.

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