360Athletic Co-founders Jordane and Ben combined their expertise in physiotherapy and training to bring you the 360Athletic concept. The mission? To enable the everyday individual to #BeYourAthlete. Their trainers and health professional work alongside each other to give you to tools to reach your goals (and beyond!) to find the best version of yourself… injury free!
Community is ingrained in the 360Athletic programmes. Their semi-private sessions, offer coaching in groups of up to 4, connecting goal-minded individuals, who can support each other on their fitness journeys! Whether you’re looking to train for a marathon or recover from an injury, you’ll get the support of the coaches and health professionals, as well as being part of a larger community.
With London Marathon training kicking off, we sat down with our physiotherapy team to get specialised advice on running injuries and more importantly, how to avoid them!
The Problem: Over-Pronation
Pronation is the motion of our feet when we walk and run. Overpronation is when one or both of the ankles roll inwards in both static and dynamic positions for example when lunging or squatting. This can be caused by an imbalance in your glutes which affect your ankle positions. It doesn’t always go away by itself, and if it isn’t addressed early on it can lead to further pelvic problems and running injuries!
The Solution: By simply coming for a gait analysis session, we can advise you on simple exercises and fit you for specially designed insoles, to help muscle imbalance an improve your run (these can last for up to 10 years!). Wearing the correct footwear is also important. Many runners don’t know that trainers have about 500 miles in them before they need to be replaced so make sure your footwear is up to date!
The Problem: ITB
Iliotibial band syndrome, an injury that we see frequently at the clinic, is one of the leading causes of knee pain in runners. The iliotibial band is a thick band of fascia (tissue) on the knee, extending from the outside of the pelvis, over the hip and knee, and inserting just below the knee. This band is crucial to stabilising the knee during running and can often become inflamed.
The Solution: Stretching and deep tissue massages can greatly combat the inflammation. Tools such as a foam roller can help the rehabilitation process, helping you get back to your optimum running capacity!
The Problem: Patellar Tendonitis
Often referred to as ‘Runner’s Knee’, patellar tendonitis is inflammation of the patellar tendon around the kneecap. It can occur from repeated stress caused by overuse, trauma or even flat feet! If left untreated this can progress to issues including quadriceps imbalances and which will certainly irritate the knee and soft tissues a great deal more.
The Solution: Stretching is the key to beating runner’s knee. Regular, steady stretching exercises can reduce muscle spasm and help lengthen the muscle-tendon unit. Strengthening muscles can also help, as weak muscles can contribute to strain on the tendon.
All of these injuries can not only be treated but can be prevented with the help of a good physiotherapist. Here are a few other recommendations for runners:
– Advice and education: This is SO important, giving a patient the power of knowledge is hugely empowering. It enables them to get on top of their own injury and avoid future aggravation. This could be information ranging from running technique tips to rest, recovery and nutrition.
– Exercises: Strengthening exercises should certainly be incorporated into any good running plan to ensure poor compensatory patterns are not formed by poor running technique and to aim to reduce any re-injury. Think of this as bulletproofing and ‘pre-hab’.
– Manual Therapy: From a deep tissue release to long sustaining myofascial release techniques, manual therapy is integral. Allowing tight structures to be elongated to relieve tension and pressure is key in stopping the irritation of soft tissues around the affected areas.
– Orthotics, tape and supports: these can be great in reducing load and stress on the affected areas but should always be used in conjunction with exercises.
– Build up mileage gradually – don’t be a hero going from 0-100 real quick. It’s a marathon, not a sprint, build up the mileage gradually giving your body time to adjust to the increase in stress and load as you train. Similarly, don’t go from 100-0 too quickly either. Your body has spent all this time building up these muscles and exercise tolerance so don’t think just because you’ve done your run that you are now done, your body won’t thank you for that!
– Strength specific exercises – this needs its own section for sure. All runners should aim to have a strong midline, upper back and lower limb. As a therapist, you must always screen for core strength and spinal mobility. Having good core and upper back strength will help runners to remain more upright, having good hamstring and glute strength with help with power generation and upright running posture.
Let us help you #BeYourAthlete today