Running Physiotherapy - Frequently Asked Questions

Which muscles get worked when running?

Running doesn’t only use your leg muscles. The whole body needs to be used efficiently to ensure an optimal running style:

  • Arms: Using a well timed arm swing helps improve running efficiency and conserves energy

  • Core and Hip flexors: A strong core is essential for maintaining an upright posture, which helps with breathing efficiency. Your core will also help with pelvic control providing a solid platform for your running. Strong hip flexors help with lifting your leg up into the air.

  • Quads: Important for controlling the end of the swing phase in the running cycle. Have a larger role on inclines and declines.

  • Hamstrings: Arguably the most important muscle involved in running. Has a role with bending the knee and extending the hip, the two movements that help generate the forward propulsion in running.

  • Calf muscles: Another important muscle group involved in the forward propulsion in running. They are very important shock absorbers and increasing their plyometric capacity helps with both injury prevention and speed.

When can I start running after Physio?

This will depend on a case to case basis. There is no one-size fits all timeline for injuries, especially if the aim is to return to running. Factors that will impact on how soon you can run include the extent of the injury, your pain levels, how weak/strong specific muscle groups are. At Kaizen Physiotherapy & Performance, our running physiotherapy service will always include thorough assessments and guidance on when/how to return to running.

When should I see a physio for a running injury?

If you get any swelling of your joints, if there is giving way (collapsing) of any joints, or any pain that lingers for over 24/48 hours; we’d recommend getting an assessment of the problem. From experience, it is common that fairly minor injuries progress into more significant ones. Leading to time off running, as opposed to being able to continue running on a modified programme whilst practicing your rehabilitation programme.