Running Technique - The key to your untapped running potential
Learn how Physio Effect can help assess your running technique and how this could be the key ingredient that’s been missing in your quest to be a faster and better runner while also reducing your injury risk. Slow motion video analysis combined with advanced running metrics analysis, achieved via wearable Runscribe Pods, gives a complete picture of your running health. Based on this we can advise on simple techniques to improve and optimise your running technique making you faster, stronger and less prone to injury
Repetition can facilitate skill and and your running skill will greatly impact your running economy and risk of injury!
Written by Jonathan Kilpatrick: Sports Physio at Physio Effect, Running Analysis Specialist and fully fledged Ultra-runner
These are massive differences, so why are we all not working on our running technique?
Simply put, most of us wouldn’t know where to start or how to even identify if we have any technique issues. Running is such a complex interaction of whole body movement and coordination that it’d be impossible to be self aware enough to accurately identify you own running technique issues while you’re actually running. Most runners also don’t have a running coach, and the vast majority that do use a coach are not in an elite sporting set up and will likely only use a coach remotely for guidance with a running plan.
Often when we get injured as runners or aren’t performing as well as we’d like, we are much more inclined to look for reasons that are much easier for us to do something about than addressing the white elephant in the room - our own running skill and technique. I feel this is part of the reason why as a sports physio I will often see the same runners multiple times for recurrences of the same injuries, or injuries on the same side of body that can be related to the original issue. During treatment we can manipulate a number of things that are causing excessive overload such as footwear, running mileage or strength deficits. Improvements from this approach may however be short lived if a large part of the reason for the overload in the first place was due to an individuals running style or technique.
What do runners think causes injury?
When runners were asked in a study to identify the reasons the considered to be causing their injuries, they suggest the following:
Not Stretching
Not Warming Up
Wearing the Wrong Shoes
Excess Training
Lack of Strength
With the exception of static stretching there could be an argument that each of these could contribute to running related injury. As previously mentioned above, it must however be appreciated that runners with technique training benefited by a 62% decrease in injury rates over a year following a short period of running training. This could indicate running technique to be one, if not the biggest causes of running related injury. The more uninterrupted running training you can manage in any given year will also give you more opportunity to improve your running efficiency and reach your maximum potential in any running plan that you’re following.
As also previously stated above, running technique can influence your running performance massively to the tune of a 31% improvement. Without addressing your running technique you could unknowingly be wasting a lot of your energy and effort in a number of different ways such as creating excessive upward motion rather than forward motion, to give just one example. Technique issues could be the difference between a 25 minute 5k time and a sub 20 minute one based on such improvements. In reality this effect may become less with faster and more experienced runners but proportionately they will seem just as important once those runners can break through their own glass ceiling of performance.
Here is a 2 part podcast where Jonny Kilpatrick from Physio Effect chatted to Kate from the Glasgow Triathlon club about injuries and performance in endurance sports. This chat expands on the need to address technique issues in sports such as running as well as discusses numerous other running related injuries and how to prevent and treat them.
How and where can I get my running technique assessed?
It is possible to do a running analysis on yourself using slow motion video and a combination of running dynamics such as cadence (steps per minute) and relating these to you injury histories . This is however quite difficult and would require additional equipment such as a camera that will film in slow motion, analysis software, a tripod, a treadmill and equipment to capture your running dynamics such as a high end running watch that may need to combined with running pods to assess efficiency. I would advise using trained professionals such as the sports physiotherapists we have here at Physio Effect who have this equipment and the experience of working with runners regularly.
What does a running assessment involve?
This depends on your own individual needs but what we can provide includes:
Visual Treadmill Analysis:
This is done using slow motion camera footage taken from all 4 sides that is then assessed using slow motion analysis software where we can identify problems and make these clear using editing tools. Comparison can be made of multiple videos taken over time or even in the same session while working through technique cues. You will be provided with an analysis video showing the findings and effect of any cues we have used to improve your form.
Side View Before and After
Rear View Before and After
Running dynamics:
This is assessed using state of the art technology in the form of RunScribe pods attached to each foot while you run. These will provide us with every important running metric including cadence, impact forces, foot contact patterns and efficiency measures such as flight time and contact time. We can relate these measures to what we’re seeing in the video analysis as well as previous injuries and running performance issues. Having this data taken from each foot is extremely important as it will identify one sided problems which are nearly always found in running related injuries. This can also tell us how well suited your shoe is to your running style and also give us comparable figures to chart your progress.
A Sports Physiotherapy Assessment to identify previous and current issues that relate to what is identified on our Running Analysis is also performed. This may involve additional advice, treatment and exercises to enable sustainable improvement in your running and reduction in your injury rates.
Interested to find out more or book in for an assessment?
Our running analysis service is available now. Read more at our Glasgow Running Clinic Site. If you are interested in finding out more about this or booking in for the assessment please contact Jonny at the clinic via the following link:
Seek Help & Advice Sooner Rather Than Later
If you find yourself injured and unable to run it’s advisable to get your injury seen to and diagnosed as quickly as possible. Getting the right advice early with an injury will significantly decrease the amount of time you will have to take off from your running and it will likely decrease your levels of pain and the stress you experience associated with it.
At Physio Effect our therapists are experienced and highly skilled in advising and managing running related injuries and we will be able to help you reach a diagnosis and an understanding of your injury, including why this likely happened in the first place. We will be able to offer you advice on alternative forms of cardiovascular exercise as well as specific strength training to address your issue so you don’t feel like training has stagnated or regressed. All treatment plans can be time graded and clear to you, with milestones to achieve that not only address your current levels of pain associated with the injury but also the issues that may have contributed to you developing the injury in the first place. We will get you back running pain free ASAP!
Thank You
Thank you for taking the time to read this post, we are confident our running service can really make a huge difference and look forward to helping all runners smash their goals.
Please share this post with anyone who could benefit. If you have any questions or comments please just ask we would love to hear from you. Stay healthy and run well.
Jonny Kilpatrick - Ultra-Runner
The Tool of our Trade
A revolutionary treatment technique used in physiotherapy is the use of an instrument or a tool, which enables the physiotherapist to locate and treat an area of soft tissue dysfunction. The official term is called Instrument Assisted Soft Tissue Mobilisation or IASTM.
IASTM - What is it?
A revolutionary treatment technique used in physiotherapy is the use of an instrument or a tool, which enables the physiotherapist to locate and treat an area of soft tissue dysfunction.
The official term is called Instrument Assisted Soft Tissue Mobilisation or IASTM. The technique itself is said to have evolved from the traditional Chinese Medicine technique called Gua Sha. However, Gua Sha uses the principle of Meridians to move the bad “Qi” out of the body. You could perhaps say that IASTM is a modernised version of Gua Sha using anatomical reasoning. IASTM is growing rapidly in popularity due to its effectiveness and efficiency in treating musculoskeletal conditions while remaining non-invasive compared to other treatment techniques such as Trigger Point Dry-Needling or Acupuncture.
IASTM is performed using an ergonomically designed tool most commonly made of stainless steel. The tool is used to detect and treat fascial restrictions, effectively treat scar tissue, chronic inflammation and/or degeneration. As with any physiotherapy treatment, the use of IASTM is also supplemented with exercise prescription and additional methods such as joint mobilisation designed to correct any biomechanical issues by addressing musculoskeletal strength and muscle imbalances or weaknesses.
IASTM Tooling around the knee at Physio Effect
How Does IASTM Work?
Soft tissue injury involves damage to muscles, ligaments, tendons and fascia (connective tissue) somewhere in the body. Common soft tissue injuries usually happen after a sprain, strain or a blow to the body resulting in ruptured blood vessels or overuse of a particular body part. Soft tissue injuries can result in pain, swelling, bruising and loss of function. Adhesions within the tissue may develop as a result of repetitive strain/overuse, surgery, or immobilisation.
Often, people with soft-tissue injuries do not seek out treatment until the injuries have become chronic (weeks/months after injury). By this point, the body has completed most of its self-healing process. Scar tissue and adhesions are formed during this healing process, which limits motion and often causes pain. Scar tissue and adhesions essentially act like super glue in your body. When scar tissue is created after injury, new cells are laid down excessively and in a disorganised manner. Scar tissue/adhesions prevent the muscle or other tissues from lengthening appropriately. It is often necessary to restart the healing process in order to remodel the soft tissues in the affected area. By introducing controlled micro-trauma to affected soft tissue using IASTM, a local inflammatory response is stimulated. This micro-trauma initiates reabsorption of inappropriate or excessive scar tissue and facilitates a remodelling of the affected soft-tissue structures. After IASTM treatment, scar tissue can be remodelled so that the cells become organised in a direction that better promotes movement.
The ergonomic design of the tool used for IASTM provides the physiotherapist with the ability to locate these soft tissue restrictions and allows them to treat the affected area with the appropriate amount of pressure.
What should I expect after an IASTM treatment?
It is important to note that IASTM’s ability to reinitiate healing comes from the fact that it is essentially re-injuring the body (although to a lesser degree and in a controlled manner). This may cause mild discomfort during the procedure. There may be soreness in the treatment area for a day or two following treatment and occasionally bruising may occur.
What are common conditions treated with IASTM?
Tennis or Golfer’s Elbow
Neck or Back Pain
Plantar Fascitis
Rotator Cuff , Achilles or Patella Tendinopathy
DeQuervain’s Tensosynovitis
Post-Surgical Scars
Ligament Sprains
Muscle Strains
IT Band Syndrome
Shin Splints
Chronic Ankle Sprains/Stiff Ankle
Arthritic Pain
What are the benefits following IASTM?
Improved range of motion
Improved muscle strength and function
Altered pain perception and reduction of pain
IASTM is a common treatment technique utilised by the therapists at Physio Effect. The dedicated team at Physio Effect provides a full package of services that will ensure you’re supported through injury prevention, assessment, recovery and helping you achieve your ultimate performance goals.
Dry Needling: The most effective pain treatment you may never have heard of!
Dry needling is a type of acupuncture that has become very popular with physiotherapists in recent years in our treatment of injury and pain.
Dry needling is a type of acupuncture that has become very popular with physiotherapists in recent years in our treatment of injury and pain. Also known as Western Medical Acupuncture, Dry Needling differentiates itself from traditional acupuncture by being administered to soft tissue structures such as muscles and fascia (connective tissue) in order to stimulate the central and peripheral nervous systems. This results in the release of pain relieving substances within the body, which can desensitise painful structures as well as the loosening of excessively tight muscles, therefore restoring movement and function and facilitating a healing response. Dry needling is often used in conjunction with other treatment techniques as part of a treatment plan. This is different from traditional Chinese Medicine type Acupuncture which places needles along meridian lines and is based on a model of treating and restoring energy flow within the body.
Why is it called Dry Needling and how does it work?
This was to differentiate it from the more traditional western medicine approach to treating painful muscles and joints that involved the use of a hypodermic needle to inject a medication such as a steroid solution.
Dry needling uses only a thin acupuncture-type needle to stimulate and deactivate myofascial trigger points, muscles and connective tissues. This can also have both diagnostic and treatment benefits whenever a practitioner is attempting to address problems in deeper muscles and structures that massage techniques cannot be effective at reaching.
Myofascial Trigger Points can be found to be causing pain in nearly every musculoskeletal pain problem. (Myo=Muscle; Fascia=Connective tissue - the term ‘myofascia’ describes that area). These trigger points present as hypersensitive localised muscle tenderness that can also cause prolonged ache in a more widespread area. They can arise from overloading and overuse of muscles and structures such as in sport or after trauma, or even while sitting with a poor posture with the example being pain to the neck or back. As well as pain, myofascial trigger points can cause weakness of the affected muscles and restrict range of movement, both which can contribute to other problems and compensations developing.
Generally as the needles used are so thin, a patient can often not even feel the needle being inserted. When dry needling is administered effectively to a myofascial trigger point the patient may experience a local twitch response from the muscle. This instantaneous involuntary contraction confirms the presence of a myofascial trigger point and the practitioner may stimulate this twitch response a number more times manually using the needle or via an electrical current from a TENS machine to successfully deactivate.
Results can often be instantaneous when assessing restricted ranges of movement in muscles and joints and your practitioner will often demonstrate this with before and after treatment testing.
After a dry needling treatment a patient may instantly experience improvement in their pain and dysfunction being treated however it is quite common to experience muscle soreness around the needle site for between 24-48 hours. This post treatment soreness, however, is comparable to what can be expected from most hands-on therapies such as deep tissue massage.
As dry needling is administered in a clinical environment by highly trained and regulated physiotherapists, it should be considered to be a very safe treatment option and your clinician will have taken every precaution to minimise risk of injury or infection from the needle. It would however not be advisable to try for anyone who suffers from a significant phobia of needles.
Injuries and conditions to consider dry needling with:
Postural and work-related pain
Sports injuries affecting all muscles and joints
Muscle and Joint Tightness
Disc injuries
Migraines and Tension-Type Headaches
Tendon Injuries
Fibromyalgia and Complex Regional Pain Syndrome