Dedication can quite often override your own pain threshold barrier making it difficult to back off training. Whether you’re pounding the roads training for that marathon or hitting the gym, Alex Marek, osteopath at Shoreham Osteopathy Centre, gives some top tips on four common musculoskeletal injuries you should avoid training through.
- Achilles tendonitis
What it is: The Achilles tendon is a strong, thick tendon connecting the calf muscles to the heel bone. Injuries tend to occur when increased demand is placed on the tendon, often affecting people with tight and/or weak calf muscles. The pain is frequently felt within the heel and back of the ankle and may feel tight or swollen. Be warned, as discomfort may ease as you warm up through exercise, making it tempting to push through the pain.
Listen to your body: Pushing through the pain risks chronic degeneration of the tendon, known as Achilles tendinosis. Furthermore, chronic tendinosis may lead to a complete tear of the tendon, requiring surgery. It’s best always to seek advice from a professional. Avoid returning to exercise until you are pain-free. If your main exercise is running, to begin with, avoid interval training/speed workouts, and running uphill, as landing on your forefoot places more stress on the Achilles tendon.
2. Patellofemoral Syndrome “Runner’s Knee”
What it is: Patellofemoral syndrome is a condition in which the kneecap (patella) rubs against the thighbone (femur). Pain can quite often be felt at the front of the knee and is exacerbated by activities such as squatting, walking downstairs, and vigorous exercise.
Listen to your body: Strength imbalances within the quadriceps and hips and tightness within the surrounding tissues of the knee are common causes. If you ignore the symptoms, there is a risk of damage to the cartilage that sits underneath the kneecap. Talk to a professional to evaluate your symptoms. Happily, they can usually be resolved with the appropriate strength-training exercises, as this helps to move your kneecap into proper alignment, so it “tracks” correctly. Until you can participate in your regular workouts pain-free, turn to non-impact exercises like swimming, cycling, or using the elliptical trainer to help maintain cardiovascular fitness. My personal choice of exercise for “runner’s knee” is pilates as it really focuses on your core strength. This, in turn, re-balances your musculoskeletal system aiding correct form whilst exercising.
3. Stress fractures:
What they are: Microscopic breaks, often found in the bones below the knee joint or feet. When they occur in the lower leg, they are often called “shin splints.” Symptoms include pain along the inside of the tibia (shin bone) that is worse when pressing on the area, single leg hopping, or running. You may notice inflammation, redness, and heat within the affected area.
Listen to your body: If you continue to stress the body, a microscopic fracture can become a full break, requiring a cast, bed rest and potentially surgery. Once you have had a stress fracture, there is an increased chance of acquiring another one, so do seek advice from a professional. Focus on low-impact activities such as cycling, swimming, running in the pool and strength training.
4. Lower back pain
What it is: Pain in the lower back affects the best and the rest of us for many reasons. It can be localised to one area or can radiate into multiple areas including the buttocks and down the leg. If your pain is brought on by exercise, it could stem from soft tissues such as muscle/ligament strains, vertebral discs and/or nerve impingement. It can also be caused by adaptation or compensation for problems or injuries in other areas of the body, e.g. hip or hamstring. A full body assessment can correctly diagnose your symptoms.
Listen to your body: While low back pain may come and go, it may develop intochronic back pain, affecting not only exercise but also your quality of life. Talk to a medical professional about how to manage your pain. Depending on the exact cause, you might just need some advice on correct movement patterns, work ergonomics and core strengthening, and/or some kind of treatment.
A good rule of thumb is if you find yourself altering your exercise technique or taking pills to push through the pain, the risk of continuing training far outweighs any potential reward. So… Listen to your body, ease off any high impact exercise and seek professional advice.
