We’re delighted That Get Strong Physio are sponsoring this year’s ranelagh half & 10k.

Their physiotherapist, Claire Slater-Gallon has written this article about training, overuse and how we end up getting injured. We feel it’s a really helpful read to keep us injury free as we prepare for the races.

Running injuries are common, and are mainly down to overuse.

Patellofemoral pain syndrome (knee pain), Achilles tendinopathy, and ankle injuries are some of the most reported amongst runners. (N. Kokouris et al, 2021).

Overuse injury can be defined as excessive microtrauma to tissue caused by a repetitive action over a period of time. Insufficient rest can also lead to overuse injuries. A well devised training programme can help reduce the risk of injury.

Running is a repetitive action over distances.

Muscles; bones, tendons and ligaments are being used over and over again for 30, 60 minutes and longer.

The brain constantly receives information from all of these tissues to monitor potential threat of injury. If that threat exceeds the risk threshold, the brain begins to protect by sending pain, and tension signals.

Over time the tissues either find a way to heal, or they become injured where the runner is unable to continue running for a period of time.

Long before injury occurs the monitoring from the brain of all the tissues allows for compensation, a much needed mechanism which intelligently allows ‘time off’ for potentially overused tissues, keeping us fit and healthy.

Once compensation runs out, pain and injury can occur. Pain relays information about the areas of the body that may need a little extra help; in the form of rest, mental health therapy, a massage, strength training, or a glass of wine.

Once we cross the threshold of excessive microtrauma, we enter a negative cycle of pain = stiffness = reduced movement = weakness = pain.

There’s one thing I’ve learnt in my profession and that is pain is normal and natural, it’s not to be ignored and it’s not very nice but it is a vital piece to the puzzle of the functioning human body. I recommend seeking professional advice if you are concerned with pain or injury.

We can learn from each niggle and find the training error, rather than assuming the solution to an overuse injury is… what? Under use it?

In other words, rest doesn’t always make that particular tissue in your body more resilient. Rest may switch the pain signals off, but it may not be the most practical solution for consistency and longevity.

For example, the pain on the inside of your ankle could mean that the bounce and spring in your ankle is not up to par to deal with your weekly running mileage. Therefore, more practise jumping and hopping is needed in your week to improve the spring.

The truth is, pain and injury are multifaceted and it can’t be streamlined into a simple equation of x equals y and z.

My job would be very easy in that situation.

I am trying to change the perspective of pain, and niggles to a positive one. Instead of pain reduction being the primary goal, maybe that little bit of extra movement, more strength and extra spring is a better way to go.

Seek help from a professional therapist to find the best way to understand what those niggles are telling you.

Claire Slater-Gallon