Optimising Performance for Runners

Achieve you running potential with JT Physiotherapy

Running TipsRunning is a great form of exercise and you’ll be glad to know that research just published has concluded that long distance runners did not have more prevalent osteoarthritis
nor more severe cases of osteoarthritis compared to controls.There are a few common running injuries that we see through the door here at JT Physiotherapy. These can include, medial tibial stress syndrome (often known as shin splints), Iliotibial Band Syndrome (ITBS), Achilles Tendinopathy and patellofemoral pain syndrome (PFPS, sometimes known as ‘runner’s knee’). Research suggests that up to 80% of running injuries are caused through training error.



There’s a lot to be said for doing the simple things well. Recovery is often neglected amongst individuals due to time and poor planning and implementation. Sometimes it can be
harder to rest than run but this is just as important as your runs. For example, simple things like getting more sleep can have a significant positive impact on performance. Recent
research completed this year suggests that 7 to 9 hours sleep per night is recommended for healthy adults, but athletes need 9 to 10 hours to reach their full potential.

Get stronger

We need to be strong enough to run. If a muscle group lacks tissue capacity, the only way we are going to increase capacity is to challenge that muscle group to get stronger and adapt. Targeting the trunk, hip, thigh and calf muscles is essential and should be incorporated into every runner’s
training plan twice per week.

Settle symptoms

Runner’s are often tempted to train despite ongoing issues. We should always allow the tissue to settle and optimise the environment it has to heal before making a return to running.
When we do make a return to running, this should be gradual. A return to the same level may only exacerbate symptoms and further delay your training.

What JT Physiotherapy can offer runners

Chartered Physiotherapy assessment

We are very experienced in managing running injuries. An assessment will help paint a clearer picture as to why you are in pain. There could be many variables at play so we can help identify those factors and devise a management plan to help manage your symptoms and reduce the risk of recurrence.

Running analysis using the Opto-Gait software

Recovery for runners

This can be a useful assessment tool to identify any biomechanical factors that may be contributing to your symptoms. Recent research also suggests that gait retraining can be a useful technique to reduce risk of injury as well as improve efficiency and performance.

Reformer Pilates

Reformer PilatesIt is often cited within the literature the importance of midline stability and control for runners. If we have a reduction in stability, then this can place more stress on certain structures such as the Achilles tendon or Iliotibial Band (ITB). Reformer Pilates is a great way to improve stability, control as well as overall conditioning.


More Information

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Or contact the clinic for details

Aiveen Lavery MISCP

Aiveen Lavery, MISCP MCSP




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