The London Marathon - How to avoid common running injuries
By Kinesio UK | 10 April 2018

The London Marathon - How to avoid common running injuries

Held in London for the first time in 1981, the London Marathon is part of the World Marathon Majors and it is held in the Spring of every year. The route for the world-famous running race starts south of the Thames at Blackheath, goes through Greenwich before crossing the river over Tower Bridge. It then continues through central London, before finishing in front of Buckingham Palace. For those who will be taking part in one of the most exciting and famous races in the world, the atmosphere on the day will be truly remarkable.

So, with the London Marathon taking place on April 22nd this year, many of the 40,000 runners (professionals and amateurs) are now completing their training regimes prior to the 26.2 mile race next weekend. We, therefore, thought we would review 3 common running injuries and provide some advice on how they can be avoided:

1. Runner's knee

Pain around or behind the kneecap is usually a sign of patellofemoral pain syndrome, or runner's knee. The repetitive force of pounding on pavements can put stress on the kneecap, so running on flat or uphill routes and soft surfaces (where possible) will help. Don't forget to also wear the right shoes, warm up and cool down and build up into your running regime gradually. For extra support, you can try Kinesio's pre-cut pack designed specifically for the knee, or cut an application using a Kinesio FP or Classic tape roll.

2. Achilles tendinitis

Achilles tendinitis is an overuse injury of the Achilles tendon, the band of tissue that connects the calf muscle to your heel bone. The main symptoms are increased pain and stiffness - usually at the back of your ankle. You may also notice swelling. The cause of the condition can be: sudden increased intensity or duration of running, improper footwear, tight calf muscles, or a naturally flat foot. The best prevention is to stretch. Stretching your calf muscles and Achilles tendon daily and before exercise and after exercise will help to maintain flexibility.

3. Plantar fasciitis

Inflammation, irritation or tearing of the tissue on the bottom of the foot is called Plantar fasciitis. It can generate extreme stiffness or a stabbing pain in the arch of the foot. Unsupportive footwear and running on hard surfaces can be the cause. Make sure you wear comfortable and cushioned shoes and stretch your heels. If the problem persists, doctors often recommend wearing custom-made orthotics. You can also try Kinesio's pre-cut pack, designed specifically for the foot.

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