Category Archives: The Recovery Room Blog

Running injuries, are you your best friend or worst enemy?

One of the main reasons for runners presenting in my sports injury clinic is due to training error, this is linked to one of two factors, overuse and misuse.  The body is a very resilient, adaptable and robust structure and has many factors (physical, mental, hormonal, nutritional etc.) involved when adapting to load placed upon it during activities like running. Either being too enthusiastic and running without appropriate rest, or increasing distance too soon are often the reason for developing an injury. Sometimes this increase in load can be difficult to spot, so watch out for increasing elevation profiles on similar distances, changing running surface or speed. Your weekly mileage may remain similar but another variable can contribute to overload, keep vigilant for this. You can monitor this in a diary or on a GPS watch. 

A good starting point is to determine your own skills and starting place e.g. current fitness, running technique, experience, muscular strength, time for training etc. If you look to the 280km challenge (assuming you are not used to running these distances of brutal terrain) and work backwards, you may feel overwhelmed and lose confidence. Start from the here and now, and work to where you need to be, this is best written down in a list to chart your progress, build confidence and commitment.  Write anything you can on the list that could be a factor in helping you (current strengths) and address any potential barriers (limitations, current physical condition etc.) such as time. 

Here are some tips to help manage your initial programme:

  • Get into a good sleep pattern, aim for 7 hours per night, evidence suggests that poor sleep is a risk factor for developing an injury. 
  • Make a plan and write it down so the challenge does not become stressful, start with where you are, make sure you are realistic with your capabilities and the time you have to commit to training. 
  • Be vigilant for spikes in load as these can increase the chances of injury, this will allow your body to adapt to the demands placed upon it. 
  • Train on similar terrain and elevation to the Azores (this could be difficult depending on where you live), but you need to get your body used to the brutal elevation but do this incrementally. 
  • Make a note of the energy expenditure through training, make sure you replenish these calories to avoid fatigue by using a balanced diet and Tribe recovery shakes and bars along the way. 

James Kirkpatrick, Sports Science BSc, Sports Therapist MSc, Lecturer and keen trail runner. If you have any questions, please feel free to contact me

Running injury prevention and two of the best exercises for glute strengthening

Running injury prevention and two of the best exercises for glute strengthening

When treating running injuries it is important that the runner is capable of withstanding the forces that are being put through the bodies structures and tissues e.g. muscles, tendons, ligaments, fascia etc.  to prevent future or reoccurring injuries.

As running is about putting one foot in front of the other to move you forwards (sagittal plane activity) forces going in other directions (when this is not the most efficient way of moving) can overload structures and exacerbate your symptoms.

The glutes (the bum muscles and those around the outside of the hip) are large force producing muscles and provide stability in the running gait for the lower limb.

I often have runners coming to see me complaining that they cannot activate the glute muscles. Here are some evidence based activities (Reiman et al. 2012) that are best for producing glute activity and some tips that will prevent you from subconsciously using other structures to produce the force.

  1. Side bridge; the best for producing forces out of the 19 tested (Reiman et al. 2012). Progression, once you are in the plank (bottom) position lift your top leg upwards making sure the leg is not creeping forwards from the other one

TIP: stand a foam roller or other object on its end in front of your shin, don’t knock it over.

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  1. Single leg squat; second best for glute medius activation (Reiman et al. 2012).

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TIP 1: keep the opposite hip (to the standing leg) high, this will encourage glute stability.

TIP 2: only go as deep into the squat while maintaining the knee over the second toe- again use a foam roller on its end on the inside of the standing leg shin- avoid touching the roller.

Good luck with the exercises, if you have a running injury or need some advice, please contact James Kirkpatrick at the Recovery Room on 07748 483639 for further information.

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Running gait analysis

New year is a time that general health is a priority and running is a good way of keeping fit. With approximately 44,000 steps to run a marathon, running efficiently will put 4 x body weight through the lower limbs and 12 x body weight with an inefficient pattern. If you do the maths (this was never my strong point) you can come to some very high numbers, depending on the distance and frequency that you run.

With the repetitive nature of the running gait, poor running form (example of hip drop to the left) and high weekly mileage, you are at high risk of developing a running related injury. Overuse and misuse are the two most common reasons for developing an injury, prevention is better than cure!

By understanding the principles of training, load management and running form, you will be able to reduce injury risk, run further, for longer and more efficiently (= more fun, less load, better health and more time doing what you enjoy). You will also become more self aware of your body movements and what to do to correct them.

Sign up to a running gait analysis programme, injury prevention and conditioning packages here:

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Triathlete – Recovery Case Study

A twenty six year old male triathlete presented with right sided lateral knee pain. Pain was reported on the VAS scale during activity at 9/10, which developed from an ache to a more sharp stinging pain since onset two months ago. No pain was reported at rest (VAS 0/10). On waking, the right knee feels tight especially the day after training but gets progressively better with gentle movement. Cycling and downhill running especially on uneven surfaces aggravates the symptoms; pain is now experienced at the onset of such activities. The condition has gradually worsened since changing the bike cleat set up to a toe in position three months ago. Contralateral hip tension has accompanied the lateral knee pain. The weekly training programme includes a 10 mile run six times per week at a 6 minute mile pace, cycling 40 miles three times per week and swims 1.5 miles three times per week

Observation revealed foot over pronation causing calcaneal eversion and increased internal tibial rotation. A boney prominence bilaterally at the base of the 3rd metatarsal was palpable and left an indent in the sole of the running shoes. Knee examination revealed right lower back tension on active knee extension. The patient is right handed and left footed which could alter biomechanics of the lower back, especially as rotational forces are required for swimming and running, two of the three disciplines in triathlon. There was no pain on palpation and no other abnormalities were detected with further examination of the knee. Ankle assessment revealed no abnormalities. The hip assessment showed cramping on active medial rotation possibly highlighting weakness of the gluteus medius or tensor facia lata (TFL). Gluteus medius and minimus were weak on the right side.

From the physical examination, special tests were used to elicit the most appropriate treatment and formulation of a working hypothesis, the probable causes of lateral knee pain can be seen in table 1. As the patient has high levels of strength and muscle endurance Trendelenberg’s test was negative before fatigue, however following 30 seconds of deep squats a positive test was observed on the symptomatic side. Obers test showed a twenty degree bilateral difference, with the right side having less range. Modified Thomas showed left side rectus femorus tension and right sided illio tibial band (ITB) tension. Thessaly test showed no positive sign.

Common Less common Not to be missed
ITB Friction syndrome Patellofemoral syndrome Common peroneal nerve injury
Meniscal abnormality Osteoarthritis
cyst Bicep femoris tendinopothy

Table 1: Causes of lateral knee pain, diagnosis and probable diagnosis (adapted from Brukner and Khan, 2009).

Working Hypothesis

From the subjective and objective assessment including the type of sport and aggravating and easing factors ITB friction syndrome is the preferred working hypothesis. The ITB passes over the lateral epicondyle between 20-30 degrees of knee flexion commonly used in cycling and running (Pettit and Dolski, 2000). The ITB moves from posterior to anterior over the lateral femoral epicondyle, where it can impinge, commonly on the foot strike in running (Orchard, 1996). This impingement zone increases during downhill running or with incorrect saddle or a toe in cleat set up on the bike (Fredericson and Wolf, 2005). Weak gluteus medius and minimus decrease the control of femoral abduction causing greater stress on the ITB in the stance phase of gait (Orchard, 2006). Due to the high levels of endurance required for triathlon, fatigue towards the closing stages of a race could contribute to the onset of symptoms. This will cause the injury to fluctuate between the repair and remodelling stage of healing (Fredericson and Wolf, 2005). As the patients has over foot pronation, this predisposes him to further internal tibial rotation. The current biomechanical set up for cycling and running could cause friction of the ITB as it passes over the lateral epicondyle of the knee (Williems et al. 2001, Noehren et al. 2007).


ITB friction syndrome is the most common cause of lateral knee pain and accounts for 1.6-12% of injuries in runners and 15% of all overuse injuries in cyclists, commonly treated clinically without the need for imaging or surgery (Lavine, 2010). There is some debate over the cause of the syndrome. The most common cause is friction of ITB over the lateral femoral epicondyle and irritation if the ITB (Frederickson and Wolf, 2005). Although Fairclough et al. (2007) claim that compression of the fat pad and connective tissue of the ITB is irritated through overuse. Despite the lack of congruency in the literature, ITB friction syndrome is typically treated within 6 weeks (Frederickson et al. 2005).


Short Term Goals


Rest from aggravating factors, (cycling and running) or a reduction in training load and intensity is required to reduce the symptoms (Nusman et al. 2010). The patient is advised to swim in order to maintain cardiovascular fitness. The RICE protocol should be used after any activity to reduce any inflammation (Frederickson et al. 2006).


Stretching the ITB (appendix 2) is a common treatment for ITB friction syndrome (Frederickson et al. 2002). Tightness of the TFL can cause the ITB to reduce in length causing irritation the lateral knee. Stretching will produce plastic deformation of the collagen cross bridges which will reform in a striated formation and increase the length of the TFL and in turn the ITB (Prentice, 2011). The effectiveness is questionable due to the ITB being a band of connective tissue that has a lesser ability to respond to stretching and its length can be improved by 3-5% (Frederickson et al. 2002) and results vary from individual to individual (Falvey et al. 2009). Stretching the TFL due to its muscular nature will respond normally to stretching, thus increase in length allowing the ITB.

Firing patterns and strengthening

Weakness of gluteus medius and minimus often causes a lack of muscle balance and firing patterns at the hip. To correct imbalance, muscle firing patterns of the gluteus maximus and hamstrings were tested bilaterally (appendix 3). The hamstrings were overactive on hip extension, whereas the more powerful gluteus maximus should be used in linear movement for cycling and running (Prentice, 2011). If the correct firing pattern is corrected the subsequent muscle strengthening programme will be more effective (Pettit and Dolski, 2000). Eccentric strengthening exercises (appendix 4) are best for improving pelvic control and improves biomechanics during cycling and running (Lavine 2010).

Massage and trigger pointing

Massage and trigger pointing using a foam roller (appendix 5) are effective treatments for ITB friction syndrome (Wanich et al. 2007). Massage was applied to the quadriceps, TFL, ITB and hamstrings (overuse) to break down adhesions and realigning muscle fibres in a striated formation to restore muscle tensile strength and function  (Fritz, 2005). Trigger points in the gluteus medius and maximus can cause referred pain which could exacerbate the symptoms at the knee. Analgesic effects from massage by inhibition of pain reception via the pain gate theory could also be beneficial (Melzack and Wall, 1965).

Short term Correction of biomechanics to achieve long term goals

To address the cause of the problem biomechanical analysis of the running gait cycle and bike set up is important. The patient has a preferred running style on his toes due to the boney prominance at the base of 3rd. This will increase knee flexion at ground strike and thus put the ITB in the impingement zone more frequently over an endurance race. A heel strike is important to spread the load on the ground and decrease knee flexion out of the impingement zone (Farrell et al. 2003). More cushioning in the running shoes could also improve running kinematics and reduce discomfort for the patient (Bruckner and Khan, 2009).

A saddle height which is too high will put the patient in the impingement zone at the bottom of the cycle phase and increase lateral movement of the pelvis. This lateral movement will increase the tension of the TFL and fatigue the gluteal muscles as the distances increase causing overworked hamstrings and quadriceps. Lowering the seat height is recommended to decrease lateral movement at the hip and ITB impingement. As the athlete may lose power in this position, a saddle forward position will increase the recruitment of quadriceps, hamstrings and gluteus maximus to address the power loss (Bruckner and Khan, 2009). A toe in cleat set up on the bike will also increase the friction of the ITB (Farrell et al. 2003) as it passes over the lateral epicondyle, due to its anatomical insertion onto gerdys tubercle. A more neutral position (appendix 6) will decrease shear forces at the knee and subsequently address the cause of the problem (Wanich et al. 2007). Practice in this position to retrain the neuromuscular system by gradually increasing distances will encourage the correct muscle recruitment pattern through the kinetic chain (REF).



It is unclear of the actual causes of ITB friction syndrome. Clinical treatment will not differ but of symptoms do not subside after six weeks surgical treatment could be considered. Triathlon requires repetitive movement for sustained periods of time which induces fatigue. Incorrect biomechanics due to poor running gait and bike set up can contribute to imbalances at the hip. Avoidance of aggravating factors, RICE during the inflammation phase and firing patterns stretching and strengthening should commence in the sub acute phase. Once imbalances have been addressed a gradual return to activity will improve integration of recruitment patterns in the kinetic chain. Running mechanics and cycling position will need to be corrected prevent relapse of the ITB friction syndrome. Treatment typically takes six weeks.

A pain in the Calf

Defeating the roadCalf pain while running is a common problem reported by runners of all ages and abilities. The repeated movements patterns of the running gait and energy transfers of between 8-12 times body weight, partly explains the stresses that running place on the calf and Achilles area. For less experienced runners, calf pain can be caused by poor strength and conditioning of the muscles and often over enthusiasm to progress causing overload, resulting in pain and dysfunction.

More experienced runners will tend to have better conditioning inherently from running over many years (although not always). Problems can occur through subtle and undetected (by the runner) changes in running frequency, intensity, time and type (surface. hills etc). If you are experienced runner, think back to any changes in these components of training, usually up to six weeks prior to the onset of symptoms. Changes in running shoes, especially to more minimalist running shoes can also increase the load to this area, as it will encourage a more forefoot running style. If you have recently changed to a more minimalist shoe, make sure you strengthen the calf and soleus muscles to help the manage the increased forces at the ankle joint. You may get some relief from stretching the calf muscle, if you do, you will still need to strengthen the muscles to let the body adapt to the forces placed upon it.

Previous injury to the calf muscle can increase the risk of reoccurring problems, make sure you rehabilitate the injury thoroughly. Other causes of calf pain can be from the lumbar spine, that will onset with or without back pain or stiffness, occasionally referral from trigger points in the gluteal muscles, occasionally compartment pain and rarely DVT. If your calf pain persists, make sure you seek treatment from a professional.

James is a degree qualified sports therapist (MSc) and tutor in Sports Injury and treatment (BSc). If you have calf pain, please feel free to contact me below or 07748 483639.

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