4 Most Common Running Injuries
It’s finally that time of year where all those months of training become worth it, whether you are running a 5K, 10K, half or full marathon or perhaps a fun or obstacle run. However, after so much training, your body may be at risk of injury. Take a look at the four most common running injuries we see at the clinic and how you can detect them:
1. Runner’s Knee
Pain from this injury occurs on the outside of the knee joint and gets worse during running but eases when you relax. This can be caused by poor foot function, for example, over-pronating feet, unsuitable shoes or excessive training.
2. Shin Splints
With this injury, you commonly experience pain on the inner side of the shin during exercise and even at rest times in more persistent cases. Your lower limb flexibility and muscle strength must be carefully assessed along with your choice of running shoe and training programme to determine the cause and appropriate treatment for your injury.
3. Plantar Fasciitis
This refers to pain on the underside of the heel which often radiates down the inside of the sole of the foot. Pain is usually worse when moving or after prolonged inactivity, particularly when getting up in the morning. The most common cause of this is often the biomechanics of the foot . It can occur if your footwear doesn’t have adequate shock absorption or is worn out.
To resolve this, you will need a biomechanical assessment and advice about your footwear to ensure your feet are in the best condition they can be.
4. Achilles Tendonopathy
This is due to the degeneration of the tendon above the heel. With this injury, your tendon is not as strong and may rupture with continued excessive sporting activity. The pain comes on gradually and is worse when moving. The tendon is also often very stiff first thing in the morning.
Our clinicians are here to help and would be happy to advise you on how to stay injury free before your race.
Annual Hatt’s Quiz Night
In March, the Hatt team and their partners came together for the annual curry and quiz night – an evening full of laughter and silliness.
The Hatt quiz has been an annual tradition in the Hatt Clinic for over 5 years and is a really popular event. This year, our Physio John Berry was hosting with his wife, Debs, and they had lots of treats in store for us. There was chocolate tasting, card flipping games and the one that had everybody crying with laughter, ‘Chubby Bunnies’ (Ask the team about this).
As we enjoyed the quiz so much, we thought it would be fun to give you the chance to rack your brains with some of the questions we came across:
1. What country do Kiwi fruits originate from?
2. What element is number 11 on the periodic table?
3. Which country in Africa has the largest land mass?
Answers: 1. China. Otherwise known as the Chinese Gooseberry 2. Sodium – Na 3. Algeria
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Summer events at Hatt’s
This summer, we’re going to be hosting several exciting open days across our clinics. This is to give you the opportunity to explore the types of services that we offer and get the chance to speak to our clinicians. There will be advice sessions with Physios, workshops with our expert S&C coach and movement screens to find out where your body does and doesn’t move well. Watch this space for release dates.
If you’re doing something to improve your health and fitness and would like to be featured in our newsletter then we’d love to share your story. Get in touch with firstname.lastname@example.org
Making a Difference
Here at Hatt’s, we are really passionate about making a difference. As well as improving the wellbeing and health of our patients, we also make impacts through a charity called B1G1. As a patient of ours, you may be aware that each time you visit the clinic, you impact the life of someone less fortunate than you.
For the next three months, you will be making an impact to the following 3 causes:
1. Giving access to safe water for a Tanzanian child by providing a ceramic water filter for a day.
2. Giving pesticides and manure to families in rural India to help them protect their fruit trees.
3. Helping a student find employment and achieve economic independence in the future by sponsoring school equipment that includes a school bag, training books, pencils and note books for a year.
“Not only are we able to help people every day in clinic but we are able to benefit people’s lives all over the world! “
– Paul Macauley, Podiatrist
Is Pilates for me?
With so many exercise classes available, how do you choose which one is best for you? Our Pilates instructor and Physio Jill has put together an introduction to Pilates, to help give you a better idea of what Pilates is all about.
Pilates was originally designed by Joseph Pilates many years ago as method to improve his own fitness and this has been modified to give us Pilates as we know it today. Pilates, in a nutshell, helps improve your flexibility, posture and core strength. Your deepest abdominal muscle, when working, should contract very gently and act like an inner corset, helping to maintain the alignment of your spine. This should be working whether you are sitting at your desk, doing your housework, your gardening or your sport.
As to whether it’s for you – there really aren’t many people who wouldn’t benefit from Pilates. If you’re used to fast paced, high impact aerobic exercise, then this will be quite a change for you but it does beautifully compliment this sort of exercise. I’ve seen many a runner or triathlete who think they are very fit but when it comes down to it, their core stability is nothing short of shocking and they wonder why they keep getting injuries.
If you’ve suffered with back pain and stiffness, as many of us have at sometime, Pilates is the perfect choice of exercise. Whether you are new to exercise and don’t know where to start or would just like to build up some core strength and flexibility before venturing into other activities, there is no doubt you will get great results from Pilates.
Pilates is also good for your mind as well as your body – concentrating on engaging the correct muscles and moving in and out of different exercise positions, leaves little time for thinking about what’s for tea or your lengthy to-do list. So step off that whirling merry-go-round and slow life down for an hour of ‘you time’. It’s also a great opportunity to exercise in a group environment making it a more interesting and dynamic experience.
If you would like to find out more about how Pilates could benefit you, feel free to speak to a member of our team.
Hot, uncomfortable feet in the summer? Not with Flopthotics!
Are you fed up of wearing bulky and hot footwear in the summer because your orthotics won’t fit into open shoes? We feel your pain! That’s why we offer Flopthotics.
What are Flopthotics?
Flip flops that are designed specifically to support your feet. They are made bespoke to you and seamlessly integrate a supportive orthotic into your flip flop allowing you to walk all day without discomfort. Not to mention they look great! (They come in all different styles and colours)
Ask at reception for more information on how to place your order.
‘’It’s great to have a summer solution for my painful feet rather than having to wear an off the shelf pair of flip flops that are undoing all the good work my orthotics have done over the winter months. Without the Flopthotics, I would have probably spent the summer in pain.”