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Marathon Specialist Physio: Running Injury Q and A

Get free advice from running specialist physio


As marathon physio is one of my specialisms I am busy spending my days responding to people asking for physio advice on marathon training and injuries inflicted by running. I think you will find some of the information I am giving them useful so here is a Q and A summarising our correspondence. If you want to make sure you maximise your chances of fulfilling your marathon goals please drop me an email to lucymacdonaldphysio@hotmail.co.uk and I will send you ‘Your Marathon: Everything You Need To Know.’  


Groin pain running

Q: I have groin pain running, I rested it but now that I have started running again it has come back, what should I do?
A: Groin pain can be caused by lots of things ranging from a hernia to stress fractures in the bones of the hip. However, a very common cause is the hip flexor tendons that pass over the hip joint at the groin and complete rest actually makes tendon problems worse long term (although it feels better short term.) More on that here: https://www.octopusclinic.com/tendon-problems-not-getting-better/
Anyway, due to the risk of stress fractures (and you really don’t want to mess with these), it is important for me or one of my physio colleagues to see you for an appointment either on Whatsapp/Skype or in person in London. Our discounted rate for the initial hour consultation is £84 and includes diagnosis, treatment plan, training advice, running drills, and video exercises. We are covered by all medical insurance companies if that helps too. Here is an exercise in the meantime to get you started that can really help with groin pain. https://www.octopusclinic.com/videos/73-hips-correction-sway-posture-standing/


Back pain running


Q: I am finding it really hard to control my back pain running what should I do?

A: You really do need to get your back assessed properly by a physiotherapist but the best thing I can advise without seeing you is to keep your upper back mobilised and your lower back and core strong. Here are some links to exercises that I would recommend, as long as they are pain-free:

1) https://www.octopusclinic.com/videos/07-foam-roller-on-floor-positioning-pelvic-neutral/ then progress to videos 8, 9, 10, 11
2) https://www.octopusclinic.com/videos/01-superman-positioning/ then progress to videos 2, 3, 4
3) https://www.octopusclinic.com/videos/05-standing-walking-posture-positioning-stepping/
4) https://www.octopusclinic.com/videos/06-standing-hip-bend-waiters-bow/

I do whatsapp/Skype consultations for those that can’t make it into London to see me. I give a diagnosis, treatment plan, training advice, video exercises and running drills then advise what bits a local physio/massage therapist needs to work on. 


Ankle pain 

Q: I’m relatively new to running and I now have pain and swelling on the inside of my ankle. I’m panicking a bit as I don’t want my marathon training to stop but I don’t want to further injure myself. What should I do and should I change my running trainers?

A: Shin splints or pain in the area you describe can be caused by anything from a muscle strain to bony damage so it is really important to get it assessed. Have a read of this: https://www.octopusclinic.com/common-injuries/shin-splints/
If your trainers are comfortable and not too knackered then it is highly unlikely that they are the cause. It is normally due to weaknesses in the biomechanics further up the body that can be addressed with the right exercises and running drills. I would really like to have an appointment with you either on Whatsapp/Skype or in person in London to give you a diagnosis, treatment plan, training advice and give you exercises and running drills geared at getting you to complete your marathon in the best time possible.

Got any running or marathon training questions?

For loads of marathon and running advice, you can have a browse through this website or drop me an email if you would like the full marathon document ‘Your Marathon: Everything you need to know.’ lucymacdonaldphysio@hotmail.co.uk
I look forward to hearing from you. 
Lucy Macdonald
Chartered Physiotherapist
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Specialist in complex, chronic or persistent pain, marathon runners and skiers
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