Matthew Boyd Physio

Helping Runners Overcome Injuries and Smash PRs

/

Load vs Capacity: How to Actually Fix Your Running Injury

Subscribe to The Adaptive Zone Podcast…

In this episode, Matthew talks with physiotherapist and podcaster Brodie Sharpe about how you can actually fix your running injury. They discuss the different types of runners and their motivational approaches, as well as the common mistakes made in training that lead to injuries. 

Brodie emphasizes the importance of load management and staying within one’s capacity, rather than exceeding it. They also talk about different methods of injury treatment, including foam rolling, stretching, and manual therapy, and whether they are effective or not. 

Overall, the episode emphasizes the need for long-term solutions and management to prevent injuries and reach the goals of all types of runners.

Follow

Chapters

  • 00:00:00 Introduction
  • [00:02:31] “Online Physio Uses Content to Help Patients”
  • [00:09:21] “Understanding Load vs Capacity in Running Injuries”
  • [00:15:18] “The Impacts of Motivation and Injury History”
  • [00:17:26] “Free injury chats for injured runners”
  • [00:23:28] “Physio warns against unhelpful running injury advice”
  • [00:31:33] “Vary Your Approach: Change Up Your Workout”
  • [00:33:30] “Challenges in Correct Diagnosis and Rehab Progression”
  • [00:39:55] “The Psychological Benefits of Foam Rolling and Stretching”
  • [00:45:25] “Start Your Running Journey with Run Smarter”

More from Matthew Boyd Physio

Work with Matthew Boyd Physio

fix your running injury

The Importance of Load versus Capacity

How to fix your running injury: the most important factor to consider is load versus capacity. Load refers to the amount of stress that is placed on the body during running, such as the distance, pace, and terrain. Capacity refers to the body’s ability to handle that load, such as recovery time, strength, and flexibility.

If your load is too high compared to your capacity, running injuries are more likely to occur. For example, if you suddenly increase your mileage without allowing your body time to adjust, you may experience overuse injuries such as shin splints or IT band syndrome. On the other hand, if you don’t challenge yourself enough, you may not see the fitness gains that you desire.

To prevent running injuries, it’s important to find the right balance between load and capacity. This means gradually increasing your mileage, strength training, and cross-training while allowing for adequate rest and recovery time. It also means paying attention to your body and adjusting your running routine as needed to avoid overuse injuries.

Rehab Strategies to Fix your Running Injury

If you do experience a running injury, it’s important to seek proper treatment and follow a rehab plan to prevent further injury and promote healing. Brodie Sharpe recommends several strategies to help injured runners get back on track:

1. Correct Diagnosis

Correct diagnosis is essential in injury management as different conditions require a different plan. Misdiagnosing or underestimating the extent of the problem can lead to recurring issues. Seek a qualified medical practitioner, whether an orthopedic or a physiotherapist, to help assess your injury.

2. Load Management

Load management is the foundation of injury rehab. Work with a professional to determine how much the injury can currently tolerate, and adjust your training program accordingly. Rehabbing should help increase your load capacity, so it’s essential to follow the rehab plan to avoid reinjury.

3. Focus on Big Rocks

Brodie emphasizes treating the big rocks such as training history, recovery, and stress, before moving on to biomechanical and strength tests. Proper treatment of these should help to prevent injury or re-injury.

4. Consistency

Consistency is key for results and it takes several months to see steady improvements. Tracking progress and changing one factor, such as running, cross-training, or rehab, can create a difference and help to avoid the plateau stage.

5. Pain-Free Standards 

Set a pain-free standard and make sure to avoid exceeding your tolerance to fix your running injury.

6. Modification and Rest

Finally, it’s essential to modify your activities and allow for adequate rest and recovery time when necessary. Pushing yourself too hard or too soon can lead to reinjury and setbacks.

Final Thoughts on how to fix your running injury

Remember, load versus capacity is the key to injury prevention and management, so listen to your body, adjust your training accordingly, and seek help when necessary. With proper care and attention, you can keep running strong and injury-free for years to come.

Q&A

1. What is load versus capacity, and why is it important in order to fix your running injury?

A: Load versus capacity refers to determining how much an injury can tolerate in terms of physical activity, such as running, strength training, or cross-training, in order to avoid exceeding its capacity and instead maintain strength and fitness while progressing in recovery. It is important because exceeding an injury’s capacity can lead to further injury and hinder long-term success.

2. How does Brodie Sharpe treat injured runners?

A: Brodie Sharpe emphasizes determining how much the injury can currently tolerate, whether it’s related to running, strength training, or cross-training, in order to avoid exceeding the injury’s capacity and instead stay just under it in order to maintain strength and fitness while progressing in recovery. 

3. What are some common mistakes runners make when training for a race?

A: Some runners go from race to race and end up being injured due to lack of time for rehab. Others prioritize stretching and warm-up, but it is less relevant compared to load versus capacity management. Most runners who seek Brodie Sharpe’s advice on injuries have identified retrospectively that they did too much too soon in their training.

4. How does Brodie Sharpe’s background in physiotherapy influence his approach to treating injuries in runners?

A: Brodie Sharpe’s background in physiotherapy allows him to have a deeper understanding of the underlying mechanisms behind running injuries and how to manage them effectively. He focuses on load versus capacity management and tailors his treatments to each individual patient’s goals and injury history.

5. Why is consistency important in running and injury prevention?

A: Consistency in variables such as mileage, speed, and strength training is important to avoid overuse injuries and see long-term improvements in running performance. Change is necessary if no improvement is seen after months, and steady improvements can be expected month by month.

6. What are some common misconceptions about stretching and manual therapy for running injuries?

A: While stretching and manual therapy may have short-term symptom relief benefits, they are not effective for chronic injuries and do not focus on load versus capacity management. Foam rolling may have psychological and emotional recovery benefits, but the physical benefits are not supported by evidence.

7. How can runners prevent injury through load management?

A: Runners can prevent injury through load management by determining how much their body can handle in terms of physical activity, such as running, strength training, or cross-training, and avoiding exceeding their capacity. This includes paying attention to factors such as training load, terrain, shoes, recovery, sleep, stress, nutrition, and hydration.

8. How can runners improve their running performance?

A: Recreational runners should build up to 40 minutes of slow continuous running before starting speed work, usually starting with strides. In addition to load versus capacity management, runners should also aim for consistency in variables such as mileage, speed, and strength training to see long-term improvements in running performance.

Follow Me