RUN: Better, Faster, Longer, Stronger

Burton Physio Group are bringing you our latest Blog post about how to stay injury as a recreational runner, RUN: Better, Faster, Longer, Stronger. Do you ever dream of being that runner where every step of every mile is 100% pain free? No aches, no twinges or niggles, no lingering soreness from yesterday’s session. Well, you’re not alone; research shows that as many as 79% of all runners get injured at least once during the year. Have a think about that number for a moment; nearly 8 out of every 10 runners you see at your next race or event have been or will be injured at some point that year. If you need are suffering with an injury, then take a look at how we can help here https://burtonphysiogroup.com/what-we-treat/

Think of running pains in terms of a spectrum. At one end you have the most severe, full-blown injuries, we’ll name that the red zone. This will include stress fractures that require down time to rest. The other end of the spectrum, where you’re in top form, is the green zone. Mild, transient aches that bug you one day and disappear the next sit closer to the green end. Unfortunately though, many runners will get stuck in the middle of the spectrum. Not-quite-injured but not-quite-healthy either. This is the yellow zone. Your ability to stay in the green zone depends largely on how you react to that first stab of pain. Often a little rest now, or reduction in training mileage and intensity, with some treatment, can prevent a lot of time off later down the line. Developing a proactive long-term injury-prevention strategy, such as strength training, stretching, regular massage and foam-rolling can really help to keep you in the ‘green.’ Physiotherapy is a lot like homework, not all of us like having to do it, but if you don’t do it, you’re bound to get into trouble at some stage! You can find more information and exercise leaflets for injury prevention at the link below in the text.

So, What Causes Running Injuries?

There are a lot of theories as to what causes running injury but it seems the answer is fairly obvious: running! Research has stated that “running practice is a necessary cause for RRI (Running Related Injury) and, in fact, the only necessary cause.” With running being the key risk factor for running injuries what other factors influence risk? Historically a lot of emphasis was placed on intrinsic factors like leg length discrepancy, pronation (flat foot), high arches, genu valgus/varum (knock knee or bow legged) and extrinsic factors like ‘special’ running shoes being stability shoes or anti-pronation shoes, lack of stretching. However, recent studies have shown that there is no one specific risk factor that has a direct cause-effect relationship with injury rate or injury prevention. Whilst a thorough warm up, wearing compression garments, acupuncture and massage have some evidence in reducing injury rates it is all a little grey. Leaving you with a multifactorial buffet of probable contributing causes to running injuries.

There is however one specific factor that has been proven, and that is training error. Estimates suggest that anywhere from 60 to as much as 80% of running injuries are due to training errors. Runners become injured when they exceed their tissues capacity to tolerate load. A combination of overloading with inadequate recovery time. Poorly perfused tissues, such as ligaments, tendons and cartilage, are particularly at risk because they adapt more slowly than muscles to increased mechanical load.

Factors that affect how much training load a runner can tolerate before injury will also have a role. There are 2 key factors that appear to play a part in this – Body Mass Index (BMI > 25) and history of previous injury, especially in the last 12 months. While high BMI and previous injury may reduce the amount of running your body can manage, strength and conditioning is likely to increase it. There is a growing body of evidence supporting the use of strength training to reduce injury risk and improve performance. Training error and injury risk share a complex relationship – it may not be that total running mileage on its own is key but how quickly this increases, hill and speed training. The old saying of “too much, too soon” is probably quite accurate. Injury prevention is really a ‘mirror image’ of the causes of an injury. So, if you understand the primary reasons for getting injured then you are heading in the right direction to staying healthy this running season. You can find out more on injury prevention, with recommended exercise leaflets, at the following link.

We have produced a series of prevention and treatment guides for the 6 most common running injuries which you can download here https://cokinetic-production.s3.eu-west-2.amazonaws.com/uploads/2019/01/14/48b22bef40b3e857df0cc11016338dabe8fbda4d.pdf

What are The Most Common Injuries to be Aware of?

Body tissues such as muscles and tendons are continuously stressed and repaired on a daily basis, as a result of both ‘normal’ functional activities and sport. An overuse injury often occurs when a specific tissue fails to repair in the time available, begins to breakdown initially at microscopic level and then over time develops into a true injury. So, the first time you feel a soreness, a stiffness or a pain is not necessarily when it all began.

The most common injury is ‘runners knee’ or patellofemoral pain syndrome and accounts for over 40% of running injuries. This is followed closely by plantar fasciitis, achilles tendinopathy and then ITB (iliotibial band syndrome), shin splints and hamstring strain. These injuries generally need complete rest or at least a reduction in training volume and intensity. Followed by physical therapy to promote tissue healing and mobility. Although these are overuse injuries there is frequently an underlying muscle weakness and/or flexibility issue that needs to be addressed with specific rehabilitation exercises. Follow this link to find more specific information about each of the most common running injuries with specific rehabilitation leaflets for you to use.

You can find our prevention and treatment guides for the following running injuries at this link: https://app.co-kinetic.com/success-page/dont-run-into-trouble-a-content-marketing-campaign-for-therapists?userId=9929

1. Medial tibial stress syndrome (shin splints)
2. Patellofemoral pain (runner’s knee)
3. Achilles tendinopathy
4. Plantar fasciitis
5. Hamstring strains
6. Iliotibial band syndrome

While guidance can be given, it is general in its nature, whereas individual complaints may need individual attention. If you do pick up an injury (including ‘tightness’ ‘irritation’ or ‘niggle’) that you’re worried about then we can help, the sooner it’s treated the better. So, don’t delay in getting in touch!

https://burtonphysiogroup.com/what-we-treat/

Introduction

As a physical therapist, most of the time the patients I meet are people wanting to sort out a specific physical issue, whether it’s an ache, pain, or an injury. But what might surprise many is how closely our physical health ties into our mental well-being. Let’s explore not just the physical recovery you can expect from therapy but also the positive shifts in your state of mind.

1. The Science Behind the Connection

• How Your Body Reacts: We’ve all been there. When you’re in pain or nursing an injury, it’s not just the physical discomfort; your emotions feel the brunt of it too. Feelings of frustration, sadness or worry are natural responses to such physical setbacks. It’s a clear sign of how our physical state has a direct impact on our mental frame of mind.
• Endorphins – Your Body’s Natural Mood Lifters: In our therapy sessions, many of the treatments and exercises we’ll go through encourage your brain to release something that can feel quite magical: endorphins. These are not just about easing pain. They’re nature’s way of lifting your mood, helping to fend off feelings of anxiety or gloom.

2. Beyond Just Physical Healing

As physical therapists, our primary objective, of course, is to help you regain your physical prowess. However, it’s an added bonus for us to see the marked improvement in a patient’s outlook on life and their general mental disposition as they progress through therapy.

• Regaining Control: One of the first psychological benefits you’ll notice is the sensation of regaining control over your body and life. As you work through each session and begin to see progress, there’s an undeniable sense of empowerment. You’re not just improving physically; you’re also reclaiming your life, bit by bit.
• Social Interaction: Our sessions aren’t just about the exercises. They’re also a moment for human connection, especially for those who may feel isolated due to their physical conditions. Talking, laughing, sharing – these simple acts during therapy sessions can significantly boost one’s mental health.

3. Exercises to Harness Both Mental and Physical Benefits

While I would always advise you to consult personally before trying out any exercise, there are some general exercises that not only benefit the body but also help alleviate stress and anxiety:

• Deep Breathing Techniques: While simple, deep breathing exercises can do wonders in calming the mind and relaxing the body. It enhances oxygen distribution, which can aid in physical recovery and mental relaxation.
• Guided Imagery: This technique involves focusing on pleasant images to replace negative or stressful feelings. It can be a significant complement to physical exercises, especially if you’re feeling particularly anxious or down.
• Stretching Routines: Regular, gentle stretching doesn’t just aid in flexibility; it can also be a form of relaxation for the mind. Think of it as a moment of zen, a time to connect with yourself.

4. The Influence of a Positive Mindset on Recovery

Every physical therapist knows that recovery isn’t just about the exercises or treatments we prescribe. It’s also significantly influenced by the mindset you, as the patient, bring to the table.

• Placebo Effect in Physical Therapy: You might have heard of the placebo effect in medicine, where patients experience genuine relief from symptoms even when they’ve only taken a sugar pill. In physical therapy, a positive mindset can similarly lead to enhanced outcomes. Simply believing in the efficacy of the treatment can sometimes accelerate recovery.
• Role of Stress in Recovery: Chronic stress has tangible physical repercussions – from tension headaches to muscle aches. By actively working on stress reduction techniques in tandem with physical therapy, you can enhance the speed and effectiveness of your recovery.
• Emotional Resilience: Therapy can be tough. There will be days of frustration and maybe even pain. But adopting a positive, can-do attitude, coupled with the understanding that healing is a journey, can pave the way for smoother rehabilitation.

5. The Bigger Picture: Holistic Health

Your physical condition doesn’t exist in a vacuum; it’s intrinsically linked to your mental and emotional state. As physical therapists, we always aim to approach your treatment holistically.

• Nutrition and Mental Health: What you eat can directly impact your mental well-being. Consuming a balanced diet rich in essential nutrients not only aids in physical recovery but can also stave off feelings of lethargy or depression.
• Sleep’s Role: Rest isn’t just about letting muscles heal; it’s also about mental rejuvenation. Ensuring you’re getting adequate sleep is crucial for both physical recovery and maintaining a positive, clear-headed mindset.
• Stay Connected: Isolation, especially when recovering from significant injuries, can be detrimental. By staying connected with loved ones, friends, or support groups, you can foster a sense of belonging and positivity that can aid in your recovery journey.

In Conclusion

Physical therapy isn’t just a science; it’s an art that combines the physical with the psychological. When you align your mind and body in the journey towards recovery, you’re not only expediting the process but also enriching the quality of your life.

We also understand that each individual’s journey is unique. Localised support (Burton upon Trent, Derby or Shirley), tailored to the needs and contexts of our community, makes all the difference.

Remember, our door is always open. If you’re ever feeling uncertain, overwhelmed, or simply need advice on your rehabilitation journey, don’t hesitate to get in touch. We’re here to guide, support, and cheer you on every step of the way.

Physical Therapy Facts vs. Fiction: Clearing Up Common Misunderstandings

Physical therapy plays a crucial role in many people’s recovery process. But like many health-related fields, it’s surrounded by myths that can lead to misconceptions. Misunderstandings about rehabilitation can sometimes delay or hinder proper treatment. In this article, we’ll set the record straight on some common myths to help ensure you get the most out of your physical therapy experience.

Myth 1: “Physical therapy is only for injuries.”

Many think you should only turn to physical therapy if you’ve suffered an injury. However, limiting it to just this context misses a broader picture of its benefits.

Physical therapy isn’t solely about mending what’s broken. A key aspect is prevention. By attending regular sessions, potential issues can be flagged and tackled early on, reducing the risk of serious problems down the line. For athletes, this approach translates to fewer injuries and enhanced performance. But it’s not exclusive to them; everyday individuals also benefit, experiencing better movement, posture, and less day-to-day discomfort.

Moreover, physical therapy is a vital tool for those with ongoing health issues, like arthritis or chronic back pain. Through tailored exercises and techniques, it aids in alleviating pain and making daily tasks more manageable.

An often-overlooked role of the therapist is education. By understanding their body and its nuances, patients are better equipped to handle issues themselves, leading to longer-term well-being.

In a nutshell, while injury recovery is a component of physical therapy, its scope is much wider, promoting better health, prevention, and overall well-being.

Myth 2: “Therapy is painful and makes conditions worse.”

One of the reservations some people have about physical therapy is the fear of pain. The old saying, “no pain, no gain,” might still sound familiar, but when it comes to physical therapy, this a very outdated belief.

While there might be moments of discomfort during certain exercises or treatments, the goal is never to induce pain. In fact, the whole purpose of physical therapy is to reduce pain and facilitate healing. If something does hurt, it’s a sign that the approach needs adjusting. Physical therapists are trained to recognise these signals and modify treatments accordingly.

It’s also worth noting that any initial discomfort usually stems from the body’s adjustment to new movements or exercises. This doesn’t mean the condition is worsening. On the contrary, these are often signs of progress and the body’s path to recovery.

In short, proper physical therapy is a healing process. It’s about working with the body, not against it. If there’s pain, it’s a prompt for the therapist and patient to communicate and make necessary changes, ensuring the most effective and comfortable recovery journey.

Myth 3: “I can use Dr Google and do my own rehab exercises at home without guidance.”

The internet is full of DIY tutorials for just about everything, including rehab exercises. While it’s good to take charge of your own health, there’s a crucial factor often missed: the expertise of a professional.

Sure, you can find exercises online tailored to specific injuries or ailments but without a trained eye to guide and correct, it’s easy to make small mistakes. These mistakes, though they might seem minor, can lead to further complications, incorrect healing, or even new injuries.

Physical therapists don’t just instruct on which exercises to do; they provide guidance on how to do them correctly. They monitor progress, adjust techniques when needed, and offer advice tailored to individual needs. Remember, what works for one person might not work for another. Having a physical therapist ensures the therapy is catered to your unique situation.

In essence, while self-management is a positive trait, rehab is one area where professional guidance is invaluable. It’s not just about doing the exercises; it’s about doing them right.

Myth 4: “Physical therapy is just about exercises.”

Some people, when thinking of physical therapy, immediately picture repetitive exercises or gym-like sessions. But there’s much more to it.

Physical therapy does incorporate movement and exercises, but it’s not limited to that. It’s a comprehensive approach to healthcare that addresses the root causes of your issues. For instance, manual techniques, where hands-on manipulation helps in relieving pain or improving function, are a staple in many treatment plans.

Additionally, patient education is a massive component. As therapists we spend time explaining conditions, answering questions, and guiding patients on lifestyle choices that might impact their recovery or general health. This knowledge transfer ensures our patients are informed and can make choices benefiting their long-term health.

Furthermore, depending on the condition or injury, we might employ treatments like heat or cold therapies, ultrasound, or even electrical stimulation.

To sum it up, physical therapy is a diverse field with a range of techniques to aid in recovery and health. Reducing it to just exercises overlooks the breadth and depth of care it offers.

Myth 5: “Surgery is a quicker and more effective solution.”

We understand the allure of seeking a quick fix. Surgery might seem like a direct approach to addressing an issue, but it’s essential to consider the bigger picture.

Firstly, surgery is not without its risks. While medical advances have made surgeries safer, every surgical procedure carries potential complications. Secondly, surgeries, especially the invasive ones, often come with a lengthy recovery time. And guess what? That recovery frequently involves physical therapy sessions to regain strength, mobility, and function.

Now, don’t get me wrong. There are cases where surgery is the best or even the only option. But there are also numerous instances where physical therapy can either prevent the need for surgery altogether or significantly improve post-surgical outcomes.

It’s also worth noting that surgery often addresses the symptom – the immediate problem – but not always the cause. Physical therapy looks at the body holistically. We aim to understand the root of the issue and address it, reducing the chances of recurring problems.

So, before deciding that surgery is the quickest or most effective route, let’s discuss your options. It’s vital to make an informed choice that considers both immediate and long-term effects.

Conclusion: Making Informed Choices in Your Rehab Journey

Misconceptions can easily steer anyone off course, especially when it comes to our health. Hopefully by debunking some of these common myths about physical therapy, we’ve provided you with a clearer understanding of the rehabilitation process and its value. If you’re ever in doubt or need clarification on any aspect of your treatment or recovery, please feel free to reach out to us at any time. Either drop into the clinic [you could insert the town for SEO] or give us a call. Your health and wellbeing deserve nothing but the best, most informed care.