For those of you running the London Marathon is on Sunday 21 April, 2024. Congratulations and we wish you the best of luck! In this blog, we want to tell you the most common injuries runners present while training for the marathon or during it and what symptoms you should pay attention to. In addition, we’ll give you essential tips on avoiding injury and, in the unfortunate event you get one, outlining the best approach to getting you back on the road as soon as possible (click on the suggested table below).

London Marathon: runners´ common injuries table

Below, we set out the most common injuries incurred during training, and in this link you can find a table that shows you a bigger list of the most common injuries incurred during training, how to recognize them, and who you need to see to fix them. Of course, if in doubt at any time, don´t hesitate to contact us.

Symptoms: how do I know, I have an injury?

Taking care of yourself in order to avoid injury means to respect your body limits, listen and really feel what your body tells you. Let’s pay attention to the symptoms and what they are telling you…

Pain 

The most obvious symptom to look out for. If you feel pain, get it checked out. Don’t push through, as pain is an important warning signal that something is wrong.

 Swelling 

Usually in or around joints, swelling often indicates an inflammation or build-up of fluid in a particular area. If left untreated, or if aggravated by further running without a rest period of time, the problem will invariably get worse. 

Stiffness, tightness and restricted movement 

This is a common symptom within muscles or joints. But it doesn’t necessarily indicate an underlying injury. However, if after appropriate stretching and adequate rest, the sensation doesn’t go away, it may be an early sign of a developing injury. You’ll then likely need professional massage.

 Bruising and discolorations

 Usually, it is the result of an underlying impact or trauma. If symptoms bother you, are particularly painful, or do not disappear within a couple of days, you should see a doctor. 

Unusual tingling sensations or prolonged muscle spasms

 If you develop any of these symptoms, especially if radiating down a limb, you should immediately see a physio or doctor.

London Marathon 2024:Common runner’s injuries

During training or in the marathon, runners can experience various injuries, ranging from minor to severe issues. Some of them are (look for more in the link above):

Runner’s Knee (Patellofemoral Pain Syndrome)

You might feel pain at the front of the knee or around/behind the kneecap. It is often caused by overuse, improper running form, or muscular imbalances.

IT Band Syndrome

 The iliotibial (IT) band runs along the outside of the thigh and can become inflamed due to overuse, leading to pain on the outside of the knee.

Shin Splints

Shin splints ( or medial tibial stress syndrome) main symptom is pain along the shinbone (tibia) due to the inflammation of the surrounding tissues (muscles, tendons, and bone tissue). Its main causes are: overuse, improper footwear, or running on hard surfaces.

Plantar Fasciitis

Plantar fasciitis is inflammation of your plantar fascia, a thick band of tissue that runs across the bottom of your foot, connecting your heel bone to your toes. It is the most common cause of heel pain. Mind your symptoms if training for the London Marathon because pain is exacerbated by long-distance running.:

Muscle Cramps

Muscle cramps can be very painful. During the Marathon, the most common causes are dehydration, electrolyte imbalances, and muscle fatigue. You may notice them in your  calves, thighs, or feet.

Blisters

Friction between your skin and socks or shoes are the main cause of blisters, especially during long runs like marathons.

You can avoid them using proper footwear (wear your size and never wear new shoes while running a marathon)

Achilles Tendonitis

It is the Inflammation of the Achilles tendon, which connects the calf muscles to the heel bone. You can feel pain and stiffness in the back of the ankle.

Hyponatremia

 This is a condition caused by low sodium levels in the blood, it is, often, the result of excessive fluid intake without adequate sodium replacement. It can cause symptoms ranging from mild discomfort to life-threatening complications.

Dehydration and Heat Exhaustion

While not injuries in the traditional sense, dehydration and heat exhaustion can occur during marathons, especially in hot or humid conditions. Symptoms include dizziness, nausea, confusion, and weakness.

London Marathon 2024: Home injury treatment

• Apply cold or hot compress for swelling.
• Hydration (drink lots of water).
• Drink isotonic beverages to rise or keep stable your sodium levels.
• You can take over the counter medication for pain if needed.
• Stretch
• wear proper shoes (comfortable, made for the activity; never wear new shoes during the marathon and use your size).
• Professional massage which targets the specific condition, if you have any doubt about what you have, don´t hesitate to contact us .

A final word

Preventing these injuries involves proper training, including adequate rest, cross-training, stretching, and strengthening exercises, as well as wearing appropriate footwear and staying hydrated during the race. In addition, always listen to your body and if there is any persistent pain or discomfort seek for specialist advice and attention.

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

 References:

https://www.floridaortho.com/specialties/knee-leg/shin-splints/

https://www.mayoclinic.org/diseases-conditions/patellofemoral-pain-syndrome/symptoms-causes/syc-20350792#:~:text=Patellofemoral%20(puh%2Dtel%2Do,that%20involve%20running%20and%20jumping.

https://my.clevelandclinic.org/health/diseases/14709-plantar-fasciitis

https://www.medicalnewstoday.com/articles/327236

https://www.mayoclinic.org/first-aid/first-aid-blisters/basics/art-20056691#:~:text=Clean%20a%20sharp%20needle%20with,with%20a%20nonstick%20gauze%20bandage.

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For those of you running the London Marathon on Sunday 23 April, 2023. Congratulations and we wish you the best of luck! With these series of blogs, we want to provide you essential tips on avoiding injury and, in the unfortunate event you get one, outlining the best approach to getting you back on the road as soon as possible. We’re here to complement any running coaching you may be getting, and to help keep you fit and healthy throughout your preparation and, of course, for the Big Day itself.

For the novice runner, the easy mistake to make is to focus solely on the number of miles you run before now and the end of April. But to get the best out of these last weeks leading up to the big day there are many other considerations that you should factor into your training.

What to expect…

Over the coming weeks, we’ll be giving detailed advice on a number of general topics, such as clothing, equipment, injury prevention, nutrition, hydration, tapering and mental preparation. 

And, every week, we’ll also concentrate on a specific Focus Area of your body, setting out the common injuries faced by those training for a marathon, how best to avoid them, and what to do if you are unlucky enough to get an injury. In our next blogs, you will find some issues may happen, for example with your:

• feet,
• ankles,
• lower leg,
• knee,
• upper leg,
• bum,
• hips
• and lower back.

Of course, if you injure yourself before we cover that part of the body, get in touch with us, your doctor or other medical professional straight away. 

Common Injuries 

Whereas our (and your!) main goal is to avoid injuries, sometimes they just can’t be prevented. A marathon is not only a feat of physical and mental endurance, but also a serious challenge to your body’s robustness. Sadly, more than half of runners injure themselves during their marathon training. And many have to pull out before the big day. 

Bellow, we set out the most common injuries incurred during training, and in this link you can find a table that shows you the most common injuries incurred during training, how to recognize them, and who you need to see to fix them. In addition, we will go into a lot more detail, including prevention strategies, weekly Focus Areas, but in the meantime, you may wish to print this table off and keep it as a handy guide. Of course, if in doubt at any time, you should seek proper professional advice from your doctor or specialist myoskeletal practitioner. 

So, provided that you are injury free on 23th April, you will almost certainly complete the 26.2 miles. But first of all, you need to respect your body. The key to avoiding injury is to listen to what it’s telling you. Here are the key symptoms that might arise: 

Pain 

The most obvious symptom to look out for. If you feel pain, get it checked out. Don’t push through, as pain is an important warning signal that something is wrong.

 Swelling 

Usually in or around joints, swelling often indicates an inflammation or build-up of fluid in a particular area. If left untreated, or if aggravated by further running without a period of rest, the problem will invariably get worse. 

Stiffness, tightness and restricted movement 

This is a common symptom within muscles or joints. But it doesn’t necessarily indicate an underlying injury. However, if after appropriate stretching and adequate rest, the sensation doesn’t go away, it may be an early sign of a developing injury. You’ll then likely need professional sports massage.

 Bruising and discolouration

 Usually a result of an underlying impact or trauma injury. If symptoms are worrying or particularly painful, or do not disappear within a couple of days, you should see a doctor. 

Unusual tingling sensations or prolonged muscle spasms

 If you develop any of these symptoms, especially if radiating down a limb, you should immediately see a physio or doctor.

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington Islington. We are always happy to help. If you like this blog, please share!

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Nowadays, more and more people present unknown diseases such as SPS Stiff-person Syndrome. In the last few days, you probably heard about this rare condition when Celine Dion announced that this is the reason why she has been silent and had to cancel all her tours. Autoimmune diseases are growing fast in the last 20 years, right now there are more than 160 recognised autoimmune conditions. Let’s understand first what our immune system does and why we get these conditions, and then, we will move to what SPS is and the possible treatments available to relieve its symptoms.

What is an autoimmune disease?

Your immune system guards your body against Foreign invaders (bacteria, germs and viruses). So, when it detects an  invader has entered into your body, it sends out an army of fighter cells to attack them. However, sometimes the immune system doesn’t work as it should and it doesn’t recognize foreign cells from your body’s own cells; as a result it attacks your own healthy cells. This is what we know as an autoimmune disease.

What is Stiff-person syndrome SPS?

Stiff-person syndrome is a progressive and rare neurological disorder. Its main symptoms are muscle stiffness and painful muscle spasms.

SPS affects twice as many women as men. And the severity varies from person to person.

What causes Stiff-person syndrome?

Specialists don’t know the cause of Stiff-Person Syndrome. However, recent research indicates that it is the result of an autoimmune response when something goes wrong in your brain and spinal cord. It is frequently associated with other autoimmune diseases such as type-I diabetes, thyroiditis, vitiligo, and pernicious anemia.

What are the symptoms of Stiff-Person Syndrome?

The most common symptoms are:

1. Muscle stiffness (rigidity, it can fluctuate, sometimes goes bad and then improves). This could happen in:

• trunk, 
• arms, 
• lower back, 
• neck, 
• shoulders, 
• hips,
• face,
• or legs.

Stiffness in legs led to an awkward way of walking and in the back can produce a curvature of the spine.

2. Painful muscle spasms. 

• They can be at random or be triggered by external factors like noise.
• Spasms can be in one part or in the entire body.
• These can last several minutes or even hours. 

3. High sensibility to:

•  loud noises, 
• touch 
• stress
• cold weather 
• (all can be triggers of the spams).

4. Stress and anxiety (caused by the other symptoms)

These symptoms usually develop over a period of time (weeks or months) and may remain stable for many years or slowly get worse (each case is different).

Stiff- person Syndrome Timeline 

Patients may:

• Develop abnormal curvature in the upper spine (Kyphosis) or in the lower spine (hyperlordosis). 
• Difficulty walking, in extreme cases, people may be too disabled to walk or move. 
• Have frequent falls because they do not have the normal reflexes to catch themselves ( it can lead to serious injuries). 
• Be afraid to go outside due to the triggers, like the street noises, or because they are afraid to fall.

How is Stiff-Person Syndrome diagnosed?

For many years SPS was misdiagnosed as Parkinson’s disease, multiple sclerosis, fibromyalgia, psychosomatic illness, anxiety or phobia. But nowadays, there is  a blood test (Antibody titer) that measures the level of Glutamic Acid Decarboxylase (GAD) antibodies.

People with SPS have high levels of GAD antibodies, up to 10 times above normal. Antibody titers are key for the diagnosis of SPS. This test measures the presence and amount of GAD antibodies in blood. People with diabetes also have GAD titers, however, in SPS patients the titers are extremely high. These antibodies can also be present in the spinal fluid.

How can I relieve symptoms of Stiff Person Syndrome?

First of all, follow all your doctor’s recommendations, and if you are under medication never skip a take. In addition to your medical treatment you can relieve symptoms (muscle spasms, stiffness, stress and anxiety) from SPS using hands on treatments like:

• Physiotherapy to improve your mobility.
• Massage therapy to  reduce stress and anxiety by relaxing your muscles, it will improve your general wellbeing.
• Myofascial release to improve your flexibility.
• Heat therapy to relax tensioned muscles.
• Acupuncture releases muscle tension, rigidity and spasms.
• Yoga improves flexibility and reduces pain and stress.
• Meditation reduces pain, stress and anxiety.
• Aqua therapy relaxes your muscles.
• Lymphatic drainage helps to boost your immune system, reduce stress levels and relaxes muscles. 
• Diet is so important to build up your immune system and help to reduce cramps. 

A final word…

Please, take into account that Stiff Person Syndrome has no cure, but proper medical and hands on treatment can relieve your symptoms and give you a better quality of life. If you need more information, advice or hands on treatment for this condition please contact us. We are always happy to help! You can find us in Mill Hill Broadway and Islington. If you like this blog or know someone who needs this info, please share it!

References:

https://rarediseases.org/rare-diseases/stiff-person-syndrome/

https://stiffperson.org/sps-101/treatments-for-sps/

https://www.ninds.nih.gov/health-information/disorders/stiff-person-syndrome

https://www.healthline.com/health/autoimmune-disorders

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