30 Dec Redcliffe Physio: What to do when running’s causing pain
Running is a great way to stay in shape and improve your cardiovascular health. However, the repetitive motion that it involves can be harmful if you do not take care of your body. Running can subject the cushioning cartilage inside the knee to extreme bending and pounding, which may harm it, and running too much can strain muscles, joints and ligaments that aren’t yet strong enough to handle the workload. If you are experiencing pain from running, there are alternatives such as cycling or swimming which will provide similar benefits while avoiding injury risks. In this article our physiotherapists will detail some of the associated risks with running and list some wonderful alternative exercises to ease the strain on your joints.
Is running a bad exercise?
The short answer is no, running when using correct form and in moderation, is a great way to stay in shape as it provides cardiovascular benefits. However, running can lead to injury if your body isn’t physiologically prepared for the workload that it involves. Running subjects the cartilage inside your knee to extreme stress which may cause damage and overuse of muscles joints tendons ligaments is also a common issue with runners who cannot give up their training routines.
Should I stop running?
If pain is an ongoing issue when trying to run it may be time to re-evaluate why you are continuing this activity.
Common running related injuries include runner’s knee, IT band syndrome and plantar fasciitis. You may have one or more of these conditions that are limiting your ability to continue running.
Runner’s knee is an inflammation of the cartilage under the kneecap which can be caused by excessive strain put on this area during repetitive motion like running . This condition requires physiotherapy treatment in order to reduce pain and restore strength to affected areas, allowing you to resume exercising without further damage.
Is running on a treadmill better for your knees?
Treadmills offer better shock absorption than pavement or roads due to a cushioning layer under the belt. However, there is still some impact on your joints and therefore the benefits are not overwhelming when compared to running on bitumen.
What are some other exercises I can do instead of running?
If you are looking to reduce the strain on your body, physiotherapists recommend swimming or cycling. Both activities provide similar cardiovascular benefits. without putting you at risk of injury (take this out)
Swimming is a low impact exercise that can strengthen your respiratory system without subjecting joints to the same strain as running.
Cycling on the other hand involves repetitive motion of lower body muscles but does not place pressure or bend you (take this out) on knees in extreme angles (take this out) like running . Both activities are excellent alternatives which physiotherapists recommend for runners looking to reduce pain and improve cardiovascular health.
When should I seek physiotherapy for running related injuries?
If you experience pain when running or after running, speak to your doctor. Ongoing pain from running may require physiotherapy treatment in order to reduce pain and restore strength to affected areas. Speak with your physiotherapist about alternative exercises you can do as well as the risks associated with running so that you can safely continue staying active without causing further damage. Your physiotherapist can assess your form when running and provide feedback on improving it to avoid injury, or may recommend you try alternative exercises instead. Remember, exercise isn’t a one-size-fits-all approach. Exploring different exercises to find the right one that suits you and is comfortable is the best way to set yourself up for success.
Note: All information is general in nature. Always speak to your healthcare professional for information tailored to your needs before undergoing any form of new exercise.