Understanding tendinopathy in runners

Tendinopathy is a common issue for runners, often leading to discomfort and impacting performance. It refers to the degeneration of collagen in tendons due to overuse, resulting in pain and reduced functionality. Here, we explore lower limb tendinopathies frequently seen in runners: Achilles tendinopathy, Gluteal tendinopathy, and Hamstring tendinopathy.

Achilles Tendinopathy

• What is it? Degeneration of the Achilles tendon, which connects the calf muscles to the heel bone.
• Causes: Overuse, sudden increase in training intensity, improper footwear, or biomechanical issues like flat feet or high arches.
• Symptoms: Pain, stiffness, and swelling around the heel and lower calf, especially noticeable during or after running.

Gluteal Tendinopathy

• What is it? Tendon degeneration in the gluteal muscles, particularly where they attach to the hip.
• Causes: Overtraining, weak gluteal muscles, poor running mechanics, or hip instability.
• Symptoms: Pain and tenderness on the outside of the hip, which may radiate down the leg. Discomfort often worsens with prolonged sitting, standing, or running.

Hamstring Tendinopathy

• What is it? Degeneration of the hamstring tendons, located at the back of the thigh.
• Causes: Overuse, sudden acceleration, or deceleration while running, muscle imbalances, or poor flexibility.
• Symptoms: Pain at the base of the buttocks, especially during activities that stretch the hamstrings like running, squatting, or bending forward.

Preventive Measures and Management

• Warm-Up Properly: Ensure thorough warm-up and stretching before running to increase tendon elasticity.
• Strength Training: Incorporate exercises to strengthen the muscles surrounding the tendons, improving overall stability and resilience.
• Gradual Progression: Increase running intensity and distance gradually to avoid overloading tendons.
• Proper Footwear: Wear shoes that provide adequate support and cushioning.
• Rest and Recovery: Allow sufficient recovery time between runs to prevent overuse injuries.
• Consult a Professional: Seek guidance from a physiotherapist for personalised exercises and treatment plans.

Conclusion

Understanding and addressing tendinopathy is crucial for runners aiming to maintain their performance and prevent long-term injuries. Implementing preventive strategies and seeking early treatment can help runners stay on track and enjoy their sport without discomfort.

Nerissa D’Mello

Physiotherapist