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Physiotherapy Exercises To Help Your Running Injuries (And Prevent Future Ones)

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Whether it’s an acute injury or an ongoing one, it’s important that you undergo the proper physiotherapy to deal with your injury.

Sport England has reported that some 750,000 more people in the UK have started running or playing sport, which has inevitably brought with it a big increase in sports-related injuries.

However, sports related injuries are anything but inevitable, and sometimes all it takes to avoid them is listening to your body and being able to distinguish between the good pains (such as general fatigue) and the potentially damaging pains (such as jolting pains, aches and overexertion).

Foot Injuries

Plantar fasciitis is a common and very painful foot injury that involves the tendon running along the arch of the foot being strained. Wearing footwear that doesn’t support the arch of your foot is a common cause of this condition. Many people regularly go running in inappropriate footwear without realizing the devastating effects this could be having on the hardest working part of your body – your foot.

If you have suffered this injury, there are easy exercises you can do to alleviate pain and get your foot back to normal. We suggest rolling the arch of your foot over a golf ball or rolling pin for a few minutes at a time. This stretches the strained tendon and starts to heal your foot back to health.

If you’re looking for other ways to help, even simple things like wearing thicker socks could help. It goes without saying that you should buy some shoes that can properly support your foot, and if you’re going running it might be worthwhile spending a little extra on some proper running shoes.

Ankle Injuries

An ankle sprain is a very common injury, but that doesn’t make it any less painful. A physiotherapist would probably tell you to use the RICE method – rest, ice, compression and elevation – to get your ankle back on track.

Once the pain reduces, you should consult a physiotherapist about physiotherapy. This is because returning to your regular routine without strengthening the muscles around your sprained ankle could lead to another more painful and potentially more damaging sprain.

Knee Injuries

Knee injuries can be some of the most painful and debilitating injuries of all. As one of the hardest working parts of the body, the knee is prone to inflammation after an injury. Exercises to help alleviate these symptoms include elevation, ice, and muscle toning exercises.

Active physiotherapy should only be started once inflammation has subsided, as any vigorous exercise done before this could result in longer term damage.

Hamstring Injuries

If you’ve pulled your hamstring, your best bet is to do physiotherapy exercises that rebuild muscle tissue in the hamstring area. This will prevent further injuries to the area.

Isometric exercises that contract the muscles but don’t move the joints are a great place to start. After you’ve completed these exercises, you could move onto exercises with light weights and – with the permission of your physiotherapist – move onto more vigorous strengthening exercises.

Follow those tips and you’ll lessen the impact of your injuries.

About the Author:
Edward Turner likes to run. He represents The Body Clinic, a physiotherapy clinic in the UK, where you can learn more about physiotherapy, sports, running, and the outdoors.

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