Running Injuries: Can I train through?

Authored by Donna Withers – Physiotherapist @ Bureta

This is a common question we get asked. As a runner it is always our goal to be running one hundred percent pain free. Unfortunately in reality this is often not the case as many runners are constantly dealing with a niggle whether it be a slight pain in the knee to a tight calf or a niggling hamstring. These small niggles and aches often don’t bother us enough to need to take time out from running but do stop training from being enjoyable.

There are a wide range of running injuries that are common complaints amongst the running population. These range from severe injuries which require a lot of time off to mild aches that can come and go. You can reduce the risk of needing to take too much time off with how you go about managing your injury. Taking the time to seek treatment and getting a treatment plan that focuses on the causative and underlying factors and developing a long term management plan for prevention which often includes strengthening, stretching and regular maintenance through the use of a roller and massage can significantly reduce time off.

An example of a very common running injury is Patellofemoral Syndrome also known as “runners knee” this is the irritation of the cartilage on the underside of your knee cap. This is commonly seen in runners who don’t have good biomechanics with loading/running. This can be caused by a number of factors i.e. weakness of the quads, gluts, hips or poor foot control/overpronation (rolling in). By focusing on the correct strength exercises which improve biomechanics and therefore reduce the loading of your knee training can be continued by reducing intensity and cross training.

Prevention is always the key whether you have an injury or you are just looking to avoid one your physiotherapist at Bureta can assess your biomechanics and work with you to develop a management plan to keep you out on the track. See our previous blog on some tips for running injury prevention. Remember the best injury cure is injury prevention – happy running!!

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Pregnancy Massage – Is it safe/ what are the benefits?

Debbie McNamee – Massage Therapist @ Bureta Physiotherapy explains the benefits of pregnancy massage

We all know that pregnancy is a beautiful but often trying time for expecting mothers. The changes to our bodies are not always pleasant. Luckily pregnancy massage is a proven safe and effective complementary therapy designed to help expecting mothers feel more comfortable while their bodies are going through all those pregnancy changes. It is generally performed from the second trimester onwards, right up until the birth for uncomplicated, low risk pregnancies. For women with higher risk pregnancies such as, cardiac, pulmonary or liver disorder; chronic hypertension and previous pregnancy problems, should consult with their doctor or mid-wife first.

Pregnancy massage uses long gentle effleuraging strokes to help relieve uncomfortable pregnancy side effects such as aches and pains, cramp, swollen hands and feet, stress and insomnia. Internally pregnancy massage helps to steady your pulse and blood pressure; help with regular blood flow to the uterus, placenta and foetus; reduce fear and anxiety and ease built up fluid in your lower limbs.

Muscular back aches and pain during pregnancy primarily occurs due to the weight gain on the front of the body. As the weight on your front grows, you naturally lean backwards to accommodate this new weight. This lean causes a change in your centre of gravity which places greater stress on your lower spine and can bring about achy lower backs.

Pregnancy massage can be performed sitting on a massage chair, side-lying on a massage table and in our case, lying on your stomach thanks the addition of our holo which accommodates and supports your stomach and lower back. Pregnant woman deserve to be massaged…so don’t be shy!

To book an appointment with Debbie call now

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