Why We’re Great at Treating Runners in Geelong
At Move Sports Physio, we’re passionate about understanding how and why people run. That’s why we’ve developed a specialized running assessment that goes beyond basic treatment, focusing on the key factors that make you a faster, stronger, more efficient, and injury-free runner.
What we look at.....
Our detailed running assessment measures crucial variables like your cadence, foot strike, over-stride, vertical oscillation, ground reaction force, and foot strike position By analysing these elements, we can tailor a treatment and training plan that targets your specific needs, helping you optimize your running performance while minimizing the risk of injury.
Whether you're dealing with a current injury or aiming to improve your running technique, our experienced physiotherapists will provide the expert care and guidance you need to run at your best.
This detailed analysis allows us to craft a personalised treatment and training plan that helps you become a faster, stronger, more efficient, and injury-free runner, plus getting a PB or finishing your first event - #RUN4GEELONG anyone?
The Reality of Running Injuries
Running-related injuries affect up to 74% of runners (Van Gent et al., 2007). But these injuries are not inevitable. Our approach at Move Sports Physio in Geelong is focused on prevention through proactive strength training and expert physiotherapy, ensuring that you don’t just treat injuries but avoid them altogether.
HOW YOU CAN REDUCE YOUR RISK!
Common Running Injuries
About 80% of running injuries come from overuse. It’s not just the total amount of running that matters, but how quickly you ramp up your running load. Injuries often occur due to:
Sudden Increase: Adding too much distance, intensity, or frequency too quickly.
Poor Balance: Mixing high-intensity with low-intensity runs improperly.
Weekend Warrior Syndrome: Trying to fit too many runs into a short period.
Lack of Rest: Not giving your body enough time to recover.
Boom and Bust: Alternating between intense training and complete rest.
The Role of Sleep in Recovery
Research by Johnston et al. showed that sleep is crucial for recovery. They tracked sleep, training load, and injuries for endurance athletes over a year. Key findings include:
Psychological Factors: Athletes with anxiety had a 32% higher chance of injury the next week.
Sleep Duration: Those getting less than 7 hours of sleep per night had a 51% higher injury risk. Getting more than 7 hours reduced the risk by 37%. In summary, sleep is a powerful recovery tool.
What to Expect During Your Clinic Visit..
Static AlignmentWe’ll take a look at your static alignment (how you stand), but don’t worry—there’s little evidence linking it to running injuries, and it can’t be changed. Instead, we focus on the factors that can truly make a difference.
We will ask you a bunch of questions understanding your:
Training Habits: We’ll dive into how much, how often, and how intensely you’re running.
Recovery: How are you resting between runs? We'll discuss ways to improve your recovery strategies.
Personal Goals: What are your running goals, and are there any psychological factors impacting your performance?
Testing -
Diagnostic Tests: We’ll assess your lower limb alignment, strength, flexibility, and overall control.
Strength Tests: Expect exercises like single-leg squats, calf raises, and leg presses to measure your muscle strength.
Flexibility Tests: We’ll check the range of motion in your hips, knees, ankles, and toes.
Control and Technique
Strength and Technique: We'll evaluate how you move with exercises like single-leg squats and lunges to assess control and form.
Gait Analysis: A detailed look at your running technique to pinpoint areas for improvement.
Impact Tolerance
Impact Tests: You’ll jog on the spot, jump, hop, and bound to gauge how your body handles impact forces.
These steps give us a clear picture of your running mechanics and help tailor a plan to improve performance and prevent injuries.
Should you change your running technique??
We get asked this question alot. Is there an
Ideal Running Form??
While there’s no one-size-fits-all running style, here are some general tips for good form:
Posture: Stand tall, not hunched.
Shoulders: Keep them relaxed with your arms swinging backward efficiently.
Foot Strike: Aim for your foot to strike close to your center of mass.
Knee Flexion: Keep your knee slightly bent when you land.
Minimize Lateral Movement: Avoid excessive side-to-side motion and medial collapse.
Avoid Overstriding: Don’t let your foot land too far in front of you.
Tips if you are experiencing pain;
Hip, knee, or shin niggles when running? It might be time for a technique tweak. You can’t cheat running load—only redistribute it. Small changes to your cadence and foot positioning can make a big difference in reducing pain and improving efficiency. Here's how adjusting your stride can keep you running stronger and injury-free.
Low Cadence = More Knee Pain
A cadence of 168 causes over-striding, increasing knee stress.
Higher ground reaction forces and vertical oscillation (bouncing) put extra pressure on your knees.
5% Cadence Increase = Less Knee Pain
Raising cadence to 176 reduces knee strain by bringing the foot closer to your body.
Lower vertical oscillation reduces impact, but a slight crossover gait may lead to shin pain.
"Run Wider" to Offload Shins
A wider stride with a cadence of 176 eases shin pain by reducing rapid pronation and tibialis posterior stress.
It keeps the benefits for your knees while offloading the shins.
These cues are perfect for injury management or when returning to running. For personalised advice, book a professional running assessment with a physio today.
By understanding these differences and focusing on proper techniques, you can not only enhance your running experience but also significantly reduce the risk of injuries. It’s all about finding joy in each stride and ensuring that your body feels great every step of the way.
Happy Running! Will we see you this year @Run4Geelong?
If you're ready to take your running to the next level and keep you running pain-free, book in today! Together, we can help you stay on track, achieve your goals, and enjoy the journey. For more information or any concerns, feel free to contact us at info@movesportsphysio.com.au. Check out these related articles to learn more:
Learn More ..
For more information or any concerns, feel free to contact us at info@movesportsphysio.com.au. Check out these related articles to learn more:
Move Sport Physio Injury prevention guide for run4geelong -
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