16/12/2022

Appearance in Athletics Weekly for Osteopath Joe Dale

Fell Running is a truly wonderful sport and many consider it to be the origin of all modern Trail Running.

Trail running has become very popular recently, with groups like the Midnight Runners springing up and festivals like LoveTrails but there are subtle differences between trail and fell running. Some of these differences relate to the commercial aspects of the sports but some of the differences manifest themselves in the type of running injuries we see in clinic.

Fell running is by its nature on very unstable ground and can be very steep and technical, serious Fell Runners therefore need to build up incredible stability around their feet and ankles. This comes from strengthening not just the Gastrocnemius and Soleus (calf) muscles but also the more subtle stabilising muscles such as the Tibialis Posterior as well as the ligamnents such as the Deltoid ligament which keep the ankle stable.

Sensible training on steep, rocky terrain tends to strengthen these muscles in a way that running on road or even gentle non technical trails doesn’t and as a result I see a far lower incidence of chronic foot and ankle injuries such as plantar fasciitis in fell runners. I have also noticed a lower incident of stress fractures in Fell Runners and although this could be in part due to running on softer ground I believe the main reason is that the stronger muscles around the feet and legs protect the bones.

Fell running has a long and rich history in the UK and a lot of fell runners grow up in the Peaks and the Lake District amongst other fell runners. Being able to discuss what works with former runners is a useful tool and can help younger runners learn the best methods for avoiding injury. Trail running by comparison tends to be more popular in the big cities and a lot of those partaking don’t have the same level of experience to draw on. Indeed many of the ultra distance events are relatively new and we’re yet to see the long term health effects

19th Feb 2024

How can Manual Therapy be helpful for runners?

Osteopathy can be beneficial for runners in several ways:

  1. Injury Prevention: Osteopathic practitioners assess the entire body, looking for areas of tension, weakness, or imbalance. By addressing these issues before they develop into injuries, osteopathy can help runners maintain better overall musculoskeletal health.

  2. Improved Range of Motion: Osteopathic techniques, including soft tissue manipulation, stretching, and joint mobilization, can help improve joint flexibility and range of motion. This can be particularly helpful for runners who may experience tightness or restrictions in their muscles and joints.

  3. Pain Management: Runners often experience various types of pain, such as muscle strains, tendonitis, or joint pain. Osteopathic treatment aims to alleviate pain by reducing tension, improving circulation, and promoting the body's natural healing processes.

  4. Optimizing Biomechanics: Osteopaths evaluate the way a person moves and may provide advice on running technique and form. By optimizing biomechanics, runners can reduce the risk of injury and improve efficiency, leading to better performance.

  5. Rehabilitation: In the unfortunate event of an injury, osteopathy can play a role in the rehabilitation process. Osteopathic techniques can help restore mobility, strength, and function to injured tissues, allowing runners to return to their training regimen more quickly and safely.

  6. Holistic Approach: Osteopathy takes a holistic approach to healthcare, considering the interconnectedness of the body systems. Osteopathic practitioners may also provide guidance on lifestyle factors such as nutrition, hydration, and stress management, which can impact a runner's overall well-being and performance.

Overall, osteopathy can be a valuable adjunct to a runner's training program, helping to optimize performance, prevent injuries, and support overall health and wellness. However, it's important for runners to work with qualified healthcare professionals, including osteopaths, sports medicine physicians, and physical therapists, to develop a comprehensive plan tailored to their individual needs and goals.