Running away from pain

If you are new to running, you may be experiencing some common ailments or injuries. According to Dave Moala from Bayswater Physiotherapy the most common runners conditions are tibial tenoperostitis (pain on the inside border of the tibia or shin bone, commonly referred to as “shin splints”), achilles tendon pain/injury and anterior knee pain (patello-femoral/knee cap pain).

The causes for these three problems are also varied, but Dave says they can be loosely grouped into three categories, musculoskeletal and biochemical factors, training regimes and footwear.

Musculoskeletal and biomechanical factors include joint stiffness or mobility, inadequate tissue length and muscle strength or poor biomechanics e.g. excessive pronation/flat feet. Your issues may also be caused by inappropriate exercise or running programs, inadequate warming up and down and over training with inadequate recovery time between sessions. If none of these ring a bell, Dave advises checking your footwear as over used, too old or incorrect shoe type and fitting can also be a culprit.

So what can you do to ensure your running is pain free? “When running for the first time it is essential to ease very slowly into the running program and to build up levels gently and appropriately, paying attention to adequate warming up and down, hydration and recovery time between sessions,” Dave advises. “It is also paramount to have appropriately and correctly fitted running shoes – a must.”

Dave says if you are experiencing problems it is worth looking at your running style. “As everyone’s running style is individual and different it is hard to determine the correct running style,” he says. “This is best assessed by the runner being observed by a running/athletics coach or by educated staff such as those at Sports Fever.”

Having realistic goals and the right footwear will also make a big difference, Dave says. “Running is suitable for all ages and fitness levels and not trying to be unrealistic with their outcomes/goals provided people are running at age and fitness appropriate levels,” he says.

“Obviously, if you are older and more unfit your running will be at an appropriately lower level and of frequency, speed, duration and intensity.

“Correct footwear is essential to prevent injury, maintain lower limb integrity, ensure maximum comfort/support and to promote maximum efficiency. Running is one of the best forms of exercise in terms of time, convenience and results. So get your shoes from Sport Fever, get motivated and get running!”