Running is a popular choice because it does not require special equipment or a gym membership. When people think about starting to exercise for better health or weight loss, most will think about running because of its accessibility. However, what most fail to consider is the importance of preparing for a run. Like any other sport, training is essential to prevent injury and to improve performance.
Running injuries are thus prevalent, but very treatable and avoidable.
At Balance Core, we specialise in individualised and tailored movement analysis to identify the root cause of your challenges and we work with you to improve on the specific errors. We combine our systematic assessment and treatment approach with modern technology to provide accurate analysis and effective rehabilitation.
Equipped with motion cameras and motion analysis software, our physiotherapists can communicate feedback on your movement effectively and easily with video playbacks.
Common Conditions/Injuries Associated with Running
Lower back pain
Spinal disc injuries
Spinal facet joint strains
Muscle sprains
Hip pain
Piriformis syndrome
Hip impingement
Hip arthritis
Hip bursitis
Sciatica
Iliotibial band (ITB) syndrome
Shoulder pain
Muscle strain
Rib strain
Knee pain
Knee meniscus injury
Ligament strain
Knee arthritis
Calf strain
Patellofemoral pain syndrome (Runner’s Knee)
Hamstring strain
Foot and ankle pain
Ankle sprains
Plantarfasciitis
Achilles tendinopathy
Stress fracture
Neuromas
Bunions
Running can result in a wide range of injuries and pain. Our physiotherapists at Balance Core are well-versed in treating these conditions and can facilitate your return to running even after these injuries.
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Common Errors We Have Observed in Running
Upper body form and posture
Chest lifted in an overly upright and rigid posture that places the diaphragm in a disadvantaged position for breathing
Shoulders clipped tightly by the body and hiked resulting in excessive tension and inefficient use of energy
Lower back not kept in neutral resulting in excessive tension or loading in the muscles, discs and joints
Pelvis not in neutral (excessive anterior tilt or posterior tilt) placing hip and back muscles in disadvantaged positions and reducing muscular efficiency
Point of Weight Bearing and Foot Striking
Overloading into the forefoot and toes resulting in strain in the lower back, knees, calves, and feet
Overloading into hindfoot (overstriding and landing on the heel) is energy inefficient and increases the risk of shin splints
Balance Strategies and Placement of Centre of Gravity
Excessive gripping in the inner thighs and toes for balance and to keep upright instead of proper use of the core resulting in overloading in the groin, calves, and feet
Overstriding with centre of gravity trailing behind resulting in inefficient energy use and overloading in the heels, ankles, knees, hips and back
Poor understanding and improper use of core control
Excessive gripping of outer layer of dynamic trunk muscles instead of deeper postural control muscles
Movement driven excessively by distal extremitities with overload in feet and knees and underuse of core, gluteals, and quadriceps
Background Muscle imbalance
Specific analysis by our physiotherapists at Balance Core can help you identify errors unique to you and decipher the root cause behind these errors. Identifying the errors and the root cause of the errors are the first steps in your road to recovery from injury and in preventing future injuries.
Addressing Underlying Causes of Running Injuries
Running requires repetitive motions and loading. If you are experiencing pain or excessive tiredness in certain areas of the body, continuing to run and “practise running” will not address your problem. Specific analysis to identify the underlying reasons for your movement errors and risk factors for injury is essential.
Balance Core Physiotherapy Centre is committed to solving the root cause of problems. Combining our Integrated Balance Approach with a dedicated practice space and modern technology, our physiotherapists will work closely with you to identify your unique issues and design a suitable treatment plan for you in a systematic manner. In doing so, we strive to reduce your existing pain and help you to minimise the risk of your injuries recurring in the future.
Running is a repetitive but fast activity. A slow-motion playback of your movements is particularly helpful and accurate in identifying movement errors that will otherwise be difficult to pick up. Combined with a systematic approach like ours, a structured analysis can be conducted to help you identify problems, understand the root causes, and hence improve your running form.