Ask the Physio!
In this section, Jenny Branigan who is a Level 3 Accredited Sports Physiotherapist, Pilates instructor and the regular Physiotherapist on the Mooney Show on RTE Radio 1, will discuss common running injuries and how to manage them.
Jenny Branigan is a Chartered Physiotherapist and owns Total Physio in Sandyford (conveniently located opposite the Sandyford luas stop).
For more information, please see www.totalphysio.ie
You can follow Total Physio on Facebook at http://on.fb.me/WgFMkn or tweet @Total_Physio
Her full profile and article can be found here : http://www.runireland.com/contributors/jenny-branigan
I have an IT band injury going on at present. Minute I felt it playing up , stopped running and iced , streches etc. Two weeks on , been to physio, and its still tender, and no running. Any idea how long usually takes to heal ? Also training for Triathlon so probably not enough rest too or streching! Learnt my lesson now though. Dying to get back running, as it had been built up to pretty decent level. Have a feeling will be sitting it out for while though.
Thanks for the advice. Hmmm physio told me to do plenty of streches, I will get a foam roller today. I take it can't run until it totally pain free, makes sense I suppose. Well too be honest I'd prefer to get back running when its a hundred percent right, will just have to sit out few triathlons I signed up for! Thanks again
I dislocated my pelvis prior to Christmas and had it re-inserted by a chiropractor (painful but effective). Unfortunately the pelvis appears to have slipped out again recently, but the attempt by the chiropractor was unsuccessful in re-inserting it. Is there any exercise or movement I can perform myself to assist the pelvis sitting back in?
Have been running about 4 years mostly injury free. During 2009 and 2010 i have upped my training. I run about 40 miles a week, have started going to the track and running hills, resulting in me knocking a significant amount of time off all my race times. Have recently completed the 10 mile county championship in Galway. I planned to have a few weeks rest before resuming proper training for more races. During this period i started developing pain in my right leg. Sometimes it felt my leg was going to collapse from under me. The pain was sometimes in lower calf and sometimes on the outside of my leg.
As this has continued decided to go to physio for some help. The physio said i had flat feet and gave me orthotics for my shoes. While also saying my buttock and calf muscles were not strong enough. She gave me some strength exercises for these areas and told me to resume light training. I ran 10 miles last week and 15 this week. During my 5 mile runs this week i have felt terrible. Usually mid run or towards the end. I have had pain in right calf, thigh and the base of my neck has stiiffened up completely by the end of the run. My question is how long does it take to get used to running in orthotics? Or are these ailments got nothing to do with my new orthotics. Should i take a complete break from running?
Seb here from runireland, I actually have a question for you, I am a normal guy after all !
I have some tension head ache which I find difficult to manage and stop me to train as much as I want.
I always had them, and do get massage on it which does not solve the problem, just make it better for a short time.
The tension starts behing the bulb and gets worst to the parietal region, then I need to line down.
It seems to be due that I have a strong neck which pressurise the back of my head......
Any suggestion ?
I have just been diagnosed with Retrocalcaneal Bursitis....I ran a 10k in the Phoenix Park 3 weeks ago today...I'm still limping...I know now it was overtraining that did it. I'm desperate to get back running but I feel it'll be a long while yet before I can do so. I'm hoping to keep my fitness levels up with swimming and cycling. I'm so upset that I can't run. I know everyone's recovery is different but is there any idea of recovery time for this injury?I
Thanks Jenny I will try this and will come back to you on this :-)
Thank you so much for that advice Jenny, I really appreciate it and you have given me hope :-)
at the moment i am training for the dublin marathon my first. ihave been running the last few months once a week on road 10 miles and two other 10 mile sessions on grass and track . in my last two road races i have got a pain in my left foot underneath i changed my foot wear about three months ago this pain is gone away in about three days
Two weeks ago i strained / pulled my hamstring slightly, its not that bad, but i can feel it a little when i stretch it though. havent run in two weeks, but done a bit yesterday evening and like i said i can still kinda feel it there, icing it and resting it as much as possible. maybe you need more info.?? went to a physio last week and he got to work on it, much better than before but im just wondering about your opinion, as regards, recuperation, what to do, treatment, not to do, length of recovery, etc?!? next race is - supposed to be - half marathon in july! Thanks very much.
For the past month or so, my left knee has been clicking when I go downstaris for example. In the past occasionaly it would click for a few days, and go again - but for the last month is has been consistent.
It is not causing me any pain at all, but now and again it fells different ( like for 30 seconds) say when I am just standing or walking around on flat surface and it's a tough something has landed in wrong place but it is not sore and when I move my leg again it is fine.
I am not sure where to go with this symptom, a doctor for an X-ray, Physio for a consult.
Can you please advise.
I hope you are well. I have had a sore ankle now for about 2 months and attended a physio today who said that I have a tibialis posterior injury. She said that I have to rest my ankle and not run for at least 2-3 weeks...However I had been resting it for 2-3 weeks before I went to see her and its still sore...She gave me some strengthening exercises to do and another appointment. Is there anything else I can do for this injury and is it a bad injury? She also said that I have very flat feet and I have to get insoles to correct this. I am worried that I will have to give up running altogether and just when i have been bitten by the running bug!! Any advice would be greatly appreciated, thanks.
Many thanks for your message and the advice - It is much appreciated.
Something that caught my eye about your message, you mentioned "the inside of your ankle bone" a few times. I have no pain on the inside of my foot at all...would this be normal? My pain is focussed on the outer part of my ankle behind the lateral malleolus. Two days ago I had pain running down my second toe but that has gone now which could be why tib post was suspected? The pain around the lateral malleolus has been the pain that I have had for about 2 months - Would the tib post cause the pain behind the lateral malleolus if it runs down the inside of my foot? Thanks Jenny, appreciate your help.
I have been told that i have anterior compartment syndrom in both legs could you give me some advice on it i have had physio on it and i just want to know what kind of treatment should be given and how long it takes to heal any advice you could give would be most helpful
Thanks very much for your response and advice, I'll work on the advice you've given me!
Hi Jenny, A couple of weeks ago I contacted you because I thought I had retrocalcaneal bursitis. Following an MRI it turns out I have a stress fracture of my calcaneus bone. No wonder I was in such pain running that 10k 6 weeks ago! I've been wearing the hideous moon boot (cam walker) and was on crutches. Back for MRI this week. I'm back swimming, using a pull buoy so I'm not using my legs. I'm losing my fitness not having done anything meaningful for the past 6 weeks and it's awful. This is my second stress fracture in 8 months. The first one was in a bone in my left foot also caused by running. I had my gait analysed and got the correct runners for my second attempt when I started back running in January. This second stress fracture has knocked me back terribly and I'm now thinking that perhaps the fact that I have osteopina is a contributing factor. I am anxious not to let this second stress fracture stop me as ultimately I have my sights set on a novice triathlon. Realistically speaking do you have any idea when I might be able to resume running after a set back like this? Perhaps it's worth mentioning that I'm 44...may be I'm too old :-( Many thanks for your advice....Siobhán
Just wondering what the usual treatment for plantar fasciitis is? I haven't been fully diagnosed but had an issue last week in my foot. Doctor said it wasn't fractured so thought it more likely to be PF. I went and got new runners on Sat as my other ones were quite old. went out this evening for a light run with no major problems touch wood. Just wondering if there are ongoing stretches etc I could be doing to help it. Have a half marathon in July and just hoping I can make it to then without the problem worsening.
Thanks a lot.
Thank you for you advice.
I will visit a physio for a full assesement of it.
Thank you so much Jenny for coming back to me I really do appreciate it. I will certainly look into the Aqua Running, a biomechanical assessment and nutritional advice is definitely required. I don't think I'm past it yet and I'm definitely not giving up...
I will keep you posted....
Thanks again, Best regards, Siobhán
I have a question on Achilles pain. I did the Connemarathon this year and couple of weeks before the race both of my Achilles were in quite bad shape; pain after 15 min run and limping badly day after a run. I went to my local physio and she instructed me to continue running (shorter distances though) and stretch, ice treatment and ibuprofen to get me through the race. Also we did some deep tissue massage and some sort of laser therapy. I did get through it and I was out from "proper" running for 3-4 weeks. I kept on walking, cycling and swimming during the time off. Now I have tried to get back to the road but I feel that the same situation continues as I had before the marathon; I went for a 30 min run and the pain was back after about 20 min run. I did my stretches and ice treatment but still the following day both of the Achilles were stiff and sore.
I am looking to compete in couple of adventure races this summer but if I can only do it with help of Ibuprofen, I think there must be something else wrong. Any ideas?
Thanks for your advise.
I kind of knew what the answer would be so am hotfooting it to the local physio. Just hope it's not a long expensive process.
Hi jenny,ive been ready all these guys and girls problems andyou sound marvellous at the advice.so im hoping you may be able to help me.I keep regularly fit,but have been unable to "up" any type of training,would love to do some triathlons etc.
About 2 and a half years ago,i was doing some training to climb some mountains,as the altitude was a factor,id train carrying a large pack weighted down,id climb local mts and in between do high staircases.
I remember hurting my left foot,at the beginning it was terribly painful,it was like having a pebble in my heel.My then physio said i have a heel spur.
SO ,2 and abit years on im still suffering,albeit ,not as bad,but i feel it constantly,even as soon as i wake up.The pain has switched and can vary from day 2 day.Ive been going to afoot doctor who has said that its my achilles.AT present im stretching it ,as he reckons my left leg is shorter than my right.The pain can go up my leg and my knee often feels hot.could you please advise me as im getting fierce annoyed with my limits.
Thank you jenny
excuse the moan
It seems that my this summer half & full marathon and the adventure challenges are not the wisest idea. I have scheduled a time with my Physio and I think I'm off from the longer runs for a while. Bugger!
Thanks for your reply and have a nice summer!
About six weeks ago during a ten mile run (which involved a steep road incline) i felt a sharp intense pain in my left knee which forced me to stop running. After walking for a half a km or so i could then run for another 2-3 km before it came back again on the same run. I rested the knee for a week or so and started some 10km runs which were going fine until 2 days ago when it came back again. Not as intense, (i didnt have to walk home) but it was a familiar pain. I am now resting again and concerned that it may be meniscus or bursitis. I am not sure. At the moment, even resting it resembles a general ache around the knee, mostly internal
This isn't a physio related question, but I want to throw you some compliments on what you are doing here. I think providing your time and expertise in this medium is just fantastic.
I think the physiotherapy community worldwide would benefit tremendously if there were more people out there like you willing to provide their expertise to others!
I want to know how you would feel about contributing your knowledge to Mavenlive a physiotherapy software which offers decision support to therapists when prescribing treatments for their patients. Our system intelligently recommends treatments based on the entered patients assessment. We would love to be involved with such a respected member of the community who is clearly pushing the limits of what is achievable on the internet within their profession.
Keep it up!
Hope you can help me out . About 6 weeks ago I started to get a pain below my left inner ankle ( it seems to curve along the ankle to the sole of my foot ). Didn't think much of it , but after a couple of weeks I was speaking to someone , and they advised me my runners were spent . So I purchased a pair of Asic's 2150's . The pain isn't very severe just very irritating , the area seems to swell a little especially when sitting , But this problem hasn't gone away . I have iced area , used Voltoral , but to no avail . I purchased an ankle support and wore it running yesterday but it hasn't changed , hope the ankle support will help . I only get or feel this pain when sitting down relaxing . Don’t really have any pain when walking . It doesn't hurt when running ??? Please help.
Thanks Jenny, Have an appointment with my local Physio tomorrow morning. Thanks for advise
Hi Jenny, I went to a physio and told explaination is as follows : I have a tibialis posterior dysfunction . It is overworked and now strained because I have over-pronated subtalar joints. Therefore when I'm running, the impact action places alot of strain on this muscle. Its main action is to support the arch and second action is the push off phase when running. It can't do both successfully and then becomes a problem. If I can keep it under control with exercises great. If I cannot then I need to support arch with external method ie. insole so then it doesn't have to do the two jobs! . I was hoping your could give me you opinion on Orthotic insoles ? what's your take on them . thanks again . Munsterman