How Physiotherapy Can Make You a Better Runner
Running is a great form of exercise that requires little equipment and can be done just about anywhere. Running has a wide variety of health benefits, such as improved cardiovascular health, muscle strengthening, stress relief, more energy, and much more.
Do you love to run? Are you a beginner? Long-time runner? No matter where you’re at in your running journey, there are always things we can do to continue to improve!
If you’re looking for strategies on becoming a better runner, look no further – this blog post is meant for you! Keep reading to learn more about how physiotherapy can make you a better runner.
How can physiotherapy improve running performance?
Physiotherapy can be a wonderful tool to help improve your running performance. The act of running can cause some strain and minor damage to tissues in your muscles, tendons, and ligaments.
Seeing a physiotherapist can help to provide treatment on these tissues to reduce pain, swelling, and increase your physical capacity to participate in running!
A physiotherapist can also help you to personalize your training program, tailored to your specific goals as a runner, including warm ups, cool downs, running mileage, and strength training.
And last, but certainly not least, a physiotherapist can also perform a running analysis to assess your running mechanics, give you real time cues, strategies and exercises to improve your running efficiency to help reduce pain and shave seconds off your time!
What running injuries can physiotherapy help prevent?
Physiotherapy can help prevent loads of running injuries! To name a few:
- Patellofemoral pain syndrome (runner’s knee)
- Piriformis syndrome
- Low back pain
- Shin splints
- Achilles tendonitis
- IT band syndrome
- Plantar fasciitis
- Stress fractures
… and many more! Do you want to know how physiotherapy can prevent these types of injuries? Book an appointment today!
How does physiotherapy enhance running form?
Physiotherapy can enhance running form in many different ways! A physiotherapist will perform an assessment of your running form, called a gait analysis, and slow it down in order to better understand each individual component of your running stride. Then, they will determine what points of your running stride could use some improvement to increase efficiency.
Some corrections that a physiotherapist may suggest to improve your running form include: changing stride length, changing foot strike, reducing impact to overloaded joints, and more!
They can also provide you with exercises for you to complete at home to help with your mobility and strength to improve your overall running performance!
If you have questions about how you can improve the quality of your running, don’t hesitate to book an appointment with us!
What stretches do physiotherapists recommend for runners?
There are several stretches that are good for runners to do! Before a run, it is suggested that you do dynamic stretches, whereas after a run, your cool down should consist of more static stretches. For more tailored recommendations in terms of stretching, book an appointment with one of our physiotherapists today!
For all of the stretches below, ensure that you ease into each stretch – don’t force it! You do not want to feel discomfort or pain, just a good stretch. You should be able to hold this position for about 30 seconds.
Here are some dynamic stretches you can do to warm up before a run:
- Side Lunges
- Straight Leg Lateral Swing
- Standing Dynamic Calf Stretch
- Heel and Toe Walks
Here are some static stretches that you can do to cool down after your run:
- Lying Hamstring Stretch
- Pigeon Stretch
- Butterfly Stretch
- Hip Flexor Stretch
- Standing Quad Stretch
- Downward Dog
Can physiotherapy help improve running endurance?
Through targeted exercises and techniques, physiotherapy can improve a runner’s strength, flexibility, and endurance. This can lead to more efficient running mechanics and better overall performance.
Your physiotherapist will perform a comprehensive assessment to determine areas of improvement in terms of your running endurance. Then, they will work alongside you to create a treatment plan tailored to you to help you reach your goals and improve your endurance.
One of our amazing physiotherapists, Lauren Kanko, is our running expert! She has experience working with runners and can perform a running assessment to help you get even closer to your running goals!
Can a physiotherapist assist in reaching running goals?
A physiotherapist can provide you with the skills, support, and insight you may need to continue to run as the best version of yourself. Through a specific, tailored strength and mobility training program, your physiotherapist will help give you the tools to reach your running goals!.
A physiotherapist can provide you with running education and advice, but also with a pain management plan. If you experience any soreness or pain while on your running journey, a physiotherapist can be a member of your team who will work with you to get you back on track as soon as possible. Through hands-on therapy and exercise prescription, they will get you back in form!
Can physiotherapy help in recovery after long runs or marathons?
This is a common question that we get asked, and the answer is an overwhelming YES! The act of running releases endorphins, and once they wear off, you may realize that your body is sore, or could use some help in terms of recovery – this is where a physiotherapist comes in!
The most important thing to remember is that your body needs REST to recover from long runs or marathon races. After an initial period of rest, it is important to continue the recovery process, targeting muscle soreness, stiffness, and any other bumps or bruises you sustained along the way. A physiotherapist can help you with tailored stretching and mobility exercises to help you maintain physical fitness without putting too much strain on your muscles. This will help to enhance your body’s natural healing process to get you back to running whenever you are ready!
Ready to Run Smarter?
Whether you’re training for your next race or just love getting out for a jog, physiotherapy can help you run stronger, recover faster, and stay injury-free. If you’re ready to take your running to the next level, book an appointment with our team today. We’ll help you move with confidence and keep doing what you love.
This blog was written by Madison Allan, a Physiotherapy student at the University of Toronto
Frequently Asked Questions
Can custom shoe inserts improve running efficiency?
Shoe inserts can be a wonderful option to improve running efficiency. Custom shoe inserts can help to provide support and cushion your feet based on your personal needs. They can also help to correct any abnormalities to reduce the risk of running injuries and increase running efficiency.
To learn more about custom orthotics or shoe inserts, have a conversation with one of our very own orthotics experts, Brandon Maggen and Gary Boardman! Book an appointment with one of them to get custom orthotics fitted today!
Can physiotherapy help prevent overtraining?
Yes! Physiotherapy is a great tool to help prevent overtraining – not only when it comes to running, but any sport or physical activity. Through both training education and load management, your physiotherapist can help tailor your training schedule to your specific goals. This will allow you to train in a way that is both successful and safe for your body!
Can physiotherapy help with chronic running injuries?
Absolutely – physiotherapy can help with chronic running injuries! Physiotherapy focuses on rehabilitation, pain management, and injury prevention to help you get back to where you want to be. Physiotherapists work towards these goals through exercise, relaxation techniques, and optimization of muscle use.