Sports physiotherapy for runners: preventing injuries before autumn training
September marks a new beginning for many runners. Temperatures become more favourable, regular training resumes, and preparation begins for autumn races, half marathons, marathons, or simply to increase mileage and pace after a summer spent with greater freedom. The problem is that motivation often grows faster than the body's ability to adapt.
Immediately returning to four or five runs per week, increasing mileage because "the legs feel good", or introducing long runs, interval sessions and hill training all at the same time can create the ideal conditions for overload.
Prevention does not mean avoiding effort. It means reaching the point when training becomes more demanding with a body that is sufficiently prepared to handle it. A programme of physiotherapy for runners can be useful precisely at this stage: not only when pain is already present, but also to identify potential weaknesses and build a more solid foundation for training.
The real problem is often the sudden increase in load
When running, every step represents a stimulus to which muscles, tendons, bones and joints must adapt. The body has a remarkable ability to do this, but it needs time.
After a period of reduced running, increasing distance, speed and frequency at the same time can exceed the tissues' current capacity to tolerate the load. This is when discomfort may begin to develop in the Achilles tendon, knee, plantar fascia, shin or muscles.
There is no universally safe number of kilometres. A training load that is perfectly tolerable for one runner may be excessive for another. Training history, recovery, previous injuries, strength, sleep and even what has happened in the preceding weeks all matter.
The useful question, therefore, is not simply "how many kilometres can I run?", but how much load am I ready to handle today?
Running without pain does not mean being ready to increase training
One of the most common mistakes is using the absence of pain as the only criterion for deciding whether to increase training.
A runner may feel perfectly fine during an easy five-kilometre run but may not yet be ready for a thirty-kilometre week that includes an interval session and a long Sunday run.
Before increasing training volume, it is useful to consider other factors:
- lower limb strength;
- ability to control movement;
- tolerance to repeated effort;
- recovery between training sessions;
- any discomfort in the hours following a run;
- previous injuries.
Physiotherapy for runners can help assess these factors as a whole, rather than focusing exclusively on the area that may be painful.
Strength: the part of training that many runners neglect
Those who love running understandably tend to prefer running. When available time is limited, strength training is often the first session to be dropped.
Yet good muscular capacity helps the body manage the demands of running more effectively. The calves, quadriceps, hamstrings and hip muscles must produce and absorb force thousands of times during a training session.
Gym training or specific exercises do not need to turn a runner into a bodybuilder. They should be tailored to the demands of running and progressively adapted to the individual's level.
Squats, lunges, single-leg exercises, calf exercises and movements requiring control and force production can all be incorporated into training, with appropriate intensity and progression.
A previous injury deserves attention
Having experienced an injury in the past does not mean that it is destined to happen again. However, it is important information when planning a new season.
A runner who has suffered from Achilles tendinopathy, for example, should make sure that the calf has regained a good ability to produce force and tolerate repeated loads before rapidly increasing mileage and speed.
The same principle applies following problems affecting the knee, ankle or muscles.
The aim is not to protect the affected area indefinitely, but to prepare it once again for the demands of the sport. Recovered tissue needs to be progressively loaded again, not avoided.
Pay attention to signs that appear after training
Not all problems occur while running.
Discomfort may appear a few hours later or the following morning. Achilles tendon stiffness when getting out of bed, knee pain when walking downstairs or sensitivity in the sole of the foot after spending a day standing may indicate that the recent load was greater than what the body is normally able to tolerate.
This does not necessarily mean that an injury is present. It does, however, mean that it is worth monitoring how the symptoms develop before adding further load.
Temporarily reducing intensity, modifying a training session or allowing additional recovery may be more sensible than completing the planned programme at all costs.
Shoes, technique and running surface: how much do they really matter?
When pain develops, running shoes are often immediately blamed. In reality, the relationship between footwear and injuries is more complex.
Running shoes should be appropriate and comfortable, but they are unlikely to be the sole explanation for every problem experienced by a runner. The same applies to running technique.
Changing foot strike, cadence or running style without a genuine need can introduce new loads to which the body is not accustomed. Similarly, suddenly switching from road running to trail running, adding many hills or beginning to run almost exclusively on different surfaces changes the demands placed on the muscles.
Before correcting something, it is therefore necessary to understand whether there is actually something that needs to be corrected.
How to prepare in the weeks before autumn
Good preparation does not necessarily require complicated training programmes. Above all, it requires progression and consistency.
Before entering the more intensive phase of the season, it can be useful to:
- gradually rebuild weekly training volume;
- avoid increasing all training variables at the same time;
- maintain at least some strength training;
- alternate demanding sessions with recovery;
- monitor any symptoms during the following 24 hours;
- adapt the programme when the body responds differently than expected.
A training programme should be a tool, not an obligation. If a particularly stressful week, insufficient recovery or minor discomfort changes the starting conditions, the training can be adjusted accordingly.
Physiotherapy for runners: TI-FISIO’s work in Mendrisio
At TI-FISIO in Mendrisio, the assessment of a runner is not limited to looking for a single abnormality or focusing solely on the area where pain occurs. The aim is to understand which physical capacities are already adequate and which could be improved before increasing training.
The programme may include:
- assessment of strength and mobility;
- analysis of movement control during functional exercises;
- assessment of the ability to tolerate specific loads;
- progressive exercises based on individual goals;
- management of the return to running after an injury;
- guidance on training progression.
When necessary, physiotherapy for runners combines therapeutic exercise and manual therapy within a programme tailored to the individual. The purpose of treatment is not to create a "perfect" runner, but to prepare the body for the specific demands it will face.
Being ready for the season is more important than recovering quickly
A successful running season is not built during the first two weeks of September. It comes from the ability to train consistently, progressively increase training stimuli and recognise when it is time to push harder and when, instead, recovery is the better choice.
Preparing in advance means having more capacity when long runs, interval sessions and higher-mileage weeks arrive. It also means not necessarily waiting for significant pain to develop before taking care of your body.
If you are planning your autumn training, have experienced an injury in recent seasons or want to understand how to approach an increase in training load more safely, contact TI-FISIO in Mendrisio. A physiotherapy assessment can help you build stronger foundations for your upcoming training and, above all, keep running consistently.
Contact
To book an appointment at one of the TI-FISIO centers, please contact us using the following details:
Shoulder pain during active vacations: paddle, swimming, and beach volleyball under observation
Summer is the time of year when many people rediscover the pleasure of outdoor sports. Some take advantage of their holidays to go swimming, others try paddleboarding for the first time, while others spend entire days playing beach volleyball with friends and family. These activities encourage movement and well-being, but they can also place stress on one of the most complex joints in the human body: the shoulder.
It is not uncommon for discomfort to appear after just a few days of holiday, particularly during overhead movements, along with pain when lifting the arm or a feeling of stiffness that makes even simple movements difficult. In most cases, these symptoms are not the result of a sudden injury, but rather a combination of repetitive movements, unfamiliar loads and physical preparation that may not always be adequate.
Taking action at the first signs can often prevent minor discomfort from developing into a more persistent problem. In these cases, a shoulder physiotherapy programme can help identify the causes of the pain, restore joint function and allow you to return to your activities safely.
Why the shoulder is so exposed during summer sports
The shoulder has a wide range of motion that allows it to perform many different movements. This characteristic is an advantage in sports activities, but it also makes the joint particularly sensitive to overload.
During paddleboarding, swimming or beach volleyball, the arm performs hundreds of repetitive movements above head level. Muscles, tendons and joint structures must therefore work in perfect synergy to maintain stability and precision.
When the load increases suddenly or the muscles are not sufficiently prepared, pain, stiffness and loss of strength may occur.
Paddleboarding: a complete sport that requires control
In recent years, paddleboarding has become increasingly popular, especially during the summer season.
Many people start practising it while on holiday, spending long periods on the water without any specific preparation.
The continuous paddling movement places considerable demands on the shoulder, particularly during acceleration and changes of direction.
Poor technique or increasing the amount of time spent on the water too quickly can contribute to discomfort that tends to worsen day after day.
Swimming: when technique makes the difference
Swimming is often recommended as a beneficial activity for the joints, but this does not mean that it is completely risk-free.
Different swimming strokes involve repetitive movements that continuously engage the shoulder. If technique is incorrect or training volume increases too quickly, tendons and muscles may become overloaded.
Pain frequently occurs during the recovery phase, when the arm moves out of the water, or during overhead movements, but it may also develop in the hours following training.
In many cases, it is not necessary to stop the activity completely. A physiotherapy assessment can help identify the cause of the problem and manage the load in the most appropriate way.
Beach volleyball: jumps, spikes and explosive movements
Beach volleyball also places considerable demands on the shoulder.
Serves, spikes and blocks require fast, powerful movements performed repeatedly overhead. If these movements are performed without an adequate warm-up or after long periods of inactivity, the risk of developing pain increases significantly.
Even a casual game with friends can place greater demands on the shoulder than those it is accustomed to during the rest of the year.
The first symptoms that should not be underestimated
In most cases, pain does not appear suddenly.
The first signs may include:
- discomfort during overhead movements;
- difficulty lifting the arm;
- pain during serving or spiking;
- loss of strength;
- stiffness upon waking;
- pain when sleeping on the affected side.
Recognising these symptoms can often make it possible to intervene before the problem becomes persistent.
Why the pain is not always caused by the tendons
When shoulder pain occurs, many people immediately think of tendinitis.
In reality, there can be several different causes.
Sometimes the problem is related to reduced joint mobility, while in other cases it may be associated with weakness of the rotator cuff muscles or suboptimal control of the shoulder blade during movement.
Suddenly increasing the number of training sessions or returning to a sport after many months of inactivity can also contribute to the onset of symptoms.
For this reason, identifying the actual source of the pain before beginning any treatment is essential.
How to prevent shoulder pain during the summer
Many problems can be prevented by following a few simple precautions.
Among the most important are:
- gradually increasing the amount of time dedicated to sports activities;
- always performing an adequate warm-up;
- avoiding concentrating many hours of sport into just a few days;
- alternating training days with adequate recovery;
- stopping the activity if the pain tends to increase.
Small changes in sporting habits can significantly reduce the risk of overload.
TI-FISIO’s approach to shoulder physiotherapy
At TI-FISIO in Lugano, every shoulder physiotherapy programme begins with a thorough assessment to understand the actual source of the pain.
The assessment does not focus solely on the joint, but also considers how the muscles, shoulder blade and spine work during movement.
The rehabilitation programme is tailored to the individual's needs and may include:
โ๏ธ functional assessment of the shoulder;
โ๏ธ personalised therapeutic exercises;
โ๏ธ manual therapy when indicated;
โ๏ธ restoration of mobility;
โ๏ธ gradual return to sports activities.
The goal is not only to reduce pain, but also to enable the person to return to paddleboarding, swimming, beach volleyball or any other activity with greater safety and a lower risk of recurrence.
Enjoy your summer without limitations
Holidays are the ideal time to enjoy sports and physical activity, but listening to your body's signals is essential to prevent minor discomfort from interfering with the pleasure of being active.
If the pain persists or tends to recur, a shoulder physiotherapy programme can help you gradually restore mobility, strength and function through a personalised approach.
The TI-FISIO team in Lugano is available to assess your condition and guide you through a rehabilitation programme tailored to your needs, with the aim of helping you return to sport safely without giving up the activities you love.
Contact
To book an appointment at one of the TI-FISIO centers, please contact us using the following details:
Returning to sport after an injury: why rushing is your worst enemy
For people who practise sport, being forced to stop because of an injury is often one of the most difficult situations to accept. After days or weeks away from training, the desire to return can easily take over. This is an understandable reaction: sport is not only physical activity, but also a source of wellbeing, social interaction and personal motivation.
However, this very impatience can become the main obstacle to recovery. Returning to training too early, before fully regaining strength, movement control and the ability to tolerate physical loads, significantly increases the risk of reinjury.
In recent years, the concept of returning to sport has changed considerably. In the past, the disappearance of pain was often the main criterion considered. Today, however, several different factors are assessed to determine whether the body is genuinely ready to resume physical activity safely.
Understanding these principles helps prevent mistakes that could compromise weeks of rehabilitation and allows athletes to return to sport with greater confidence.
The absence of pain is not enough to determine whether you can start again
One of the most common mistakes is believing that the absence of pain means that the injury has completely healed.
In reality, pain is only one of the factors that must be assessed.
A person may no longer experience discomfort during everyday activities but may still have weaker muscles, less stable joints or altered movement patterns. Under these conditions, the injured tissue may not yet be ready to tolerate the demands of the chosen sport.
For this reason, returning to sport should never be based exclusively on how you feel at a particular moment, but on a complete functional assessment.
What Return to Play really means
The term Return To Play refers to the process that accompanies an athlete from the end of the acute phase of an injury through to a complete return to sporting activity.
It is not a single moment, but a gradual process involving several stages.
Recovery generally includes:
- resuming normal daily activities;
- restoring mobility;
- rebuilding strength;
- returning to progressive training;
- resuming full training sessions;
- returning to competition.
Skipping any of these stages increases the risk that the body may not yet be ready to cope with the physical demands of the sport.
Every sport has different demands
There is no single rehabilitation protocol that is suitable for everyone.
A runnerโs return to sport will be different from that of a footballer, tennis player or cyclist.
Each discipline involves specific movements, different speeds, changes of direction, jumps, physical contact or repetitive actions.
Even two people with the same injury may therefore follow different rehabilitation programmes, depending on the sport they practise, their activity level and their personal goals.
This is one of the reasons why standardised programmes are rarely the best option.
The importance of muscular strength
Losing some strength during a period of inactivity is normal.
Even a few weeks away from training can reduce muscular capacity, affecting joint stability, balance and movement control.
Restoring strength is essential before returning to sport.
Simply comparing the injured limb with the healthy one is not always sufficient. In some cases, it is also necessary to assess movement quality, physical endurance and the ability to produce force in situations that reflect the demands of the sport.
Strength is not enough: control is also essential
Strength is only one part of the recovery process.
An athlete must also be able to control their body during rapid movements, changes of direction, landings, accelerations and decelerations.
For this reason, modern rehabilitation places significant emphasis on exercises that improve balance, coordination, neuromuscular control and the ability to respond to external stimuli.
These skills are essential for reducing the risk of further injuries.
Physical load must be reintroduced gradually
Another very common mistake is attempting to make up for lost time by completing several training sessions within just a few days.
After an injury, tissues need time to gradually adapt to physical loads again. Increasing the intensity, duration or frequency of training too quickly can expose muscles, tendons and joints to stresses that exceed their actual capacity.
Returning to sport should follow a progression based on the individualโs characteristics and the bodyโs response to different forms of exercise, rather than being driven solely by enthusiasm to resume training.
The psychological aspect is as important as the physical one
Recovering from an injury also involves an emotional component that is often underestimated.
Many athletes are afraid of repeating the same movement that caused the injury. Others feel completely recovered too early and increase their training load without taking the necessary precautions.
Both attitudes can negatively affect recovery.
Confidence in oneโs own body is therefore another important criterion when returning to sport, alongside physical and functional factors.
Mistakes that increase the risk of reinjury
Many recurrent injuries are not caused by the severity of the initial injury, but by suboptimal management of the recovery process.
The most common mistakes include:
- stopping physiotherapy as soon as the pain decreases;
- skipping certain stages of rehabilitation;
- immediately resuming the usual training routine;
- comparing your recovery time with that of other athletes;
- neglecting strength and injury-prevention exercises.
Every person recovers at a different pace. Trying to speed up the process rarely brings benefits and increases the risk of having to start again from the beginning.
How readiness to return to sport Is assessed
Today, the decision to resume sporting activity is not based on a single parameter.
The physiotherapist takes several factors into consideration, including:
- movement quality;
- muscular strength;
- balance and neuromuscular control;
- joint mobility;
- load tolerance;
- confidence when performing sport-specific movements.
Considering all these elements together makes it possible to determine whether the body is genuinely ready to meet the demands of the chosen sport.
TI-FISIOโs approach to returning to sport
At TI-FISIO in Mendrisio, the return to sport is planned through a personalised programme whose sole objective is not simply the disappearance of pain, but the complete restoration of function.
Every rehabilitation programme begins with a thorough assessment and is adapted to the sport practised, the athleteโs level and the goals they wish to achieve.
During the rehabilitation process, key aspects are monitored, including:
โ๏ธ joint mobility;
โ๏ธ muscular strength;
โ๏ธ movement control;
โ๏ธ load tolerance;
โ๏ธ recovery of sport-specific movements.
The aim is to enable a gradual return to training, minimising the risk of reinjury as much as possible and promoting stable, long-term recovery.
Returning to the field at the right time makes the difference
Every injury is part of an athleteโs sporting journey, but it does not have to become a permanent obstacle. Taking the appropriate amount of time to recover means investing in both your health and your future performance.
If you are currently preparing to return to sport after an injury or would like to recover safely before resuming training, the TI-FISIO team in Mendrisio is available to support you. Through a thorough physiotherapy assessment and a personalised programme, you can return to your chosen activity with greater safety, confidence and awareness, reducing the risk of reinjury and rediscovering the pleasure of practising the sport you love.
Contact
To book an appointment at one of the TI-FISIO centers, please contact us using the following details:
Achilles tendinopathy in the summer runner: recognising it before it becomes chronic
Achilles tendinopathy in the summer runner: recognising it before it becomes chronic
Summer is one of the favourite seasons for anyone who loves running. Longer days, favourable weather and the chance to train outdoors lead many runners, beginners and experienced alike, to increase both mileage and training frequency. It is precisely in this season, however, that the risk also rises of developing one of the most common problems among running enthusiasts: runner's tendinopathy, often located at the Achilles tendon.
In Lugano and across the canton of Ticino, many people make the most of the lakeside, the trails and the hillside routes to stay in shape. Small signals ignored at first can nevertheless turn into a persistent problem capable of costing weeks or even months of sport.
Recognising the first symptoms of runner's tendinopathy means being able to act quickly, reducing the risk that the irritation develops into a chronic tendinopathy that is far harder to treat. Understanding how the problem arises, which mistakes encourage it and which strategies to adopt makes it possible to keep running safely while protecting the health of the tendon.
Why the Achilles tendon matters so much in running
The Achilles tendon is the strongest in the human body, but also one of the most heavily loaded during running. It connects the calf muscles to the heel bone and allows every phase of the push-off to take place.
With each stride this tendon stores elastic energy and releases it in the next phase of movement, helping to improve running efficiency. During a single training session it can be subjected to thousands of consecutive loading cycles.
When those loads increase too quickly, or recovery is insufficient, the tendon tissue can start to show signs of strain.
It is at this stage that runner's tendinopathy can appear, initially with very mild symptoms that many athletes tend to underestimate.
Why the risk increases in summer
The summer season brings many changes to training habits.
Many runners:
- suddenly increase their mileage;
- take part in summer races;
- run on routes with more climbing;
- alternate between tarmac, gravel and trails;
- use shoes that are worn out after the winter.
High temperatures also affect how the muscles behave. Feeling looser can lead to a shorter warm-up, while dehydration alters the properties of connective tissue, making it less efficient at withstanding repeated stress.
Taken together, these factors create ideal ground for runner's tendinopathy to develop.
The first symptoms not to ignore
One of the most common mistakes is waiting until the pain becomes significant before asking for a physiotherapy assessment.
In most cases the first signals are far subtler.
Early symptoms may include:
- stiffness on waking;
- pain during the first steps of the day;
- discomfort in the first minutes of a run that seems to ease with movement;
- slight tenderness when the tendon is palpated;
- a feeling of tension in the calf;
- mild localised swelling.
Many runners read these symptoms as simple muscle fatigue.
In reality they often represent the early stage of runner's tendinopathy, the point at which acting is considerably easier than in the advanced stages.
When the pain changes during training
There is a very typical feature of Achilles tendon problems.
At the start of training the pain is there.
After a few minutes it seems almost to disappear.
At the end of the run, or in the hours that follow, it returns more intensely.
This pattern misleads many athletes into believing the problem is resolving on its own.
In reality the tendon continues to be loaded beyond its capacity to adapt.
Carrying on training without changing the load increases the risk that runner's tendinopathy will turn into a chronic tendinopathy.
The mistakes that encourage the problem
Every runner is different, but some mistakes come up particularly often.
Among them are:
- increasing mileage too quickly;
- consecutive training sessions without recovery;
- sudden changes of surface;
- shoes that are no longer suitable;
- reduced calf muscle strength;
- limited ankle mobility;
- an inefficient running technique;
- returning to training after a break without building up.
Very often the tendon is not the real cause of the problem.
The cause may lie in the biomechanics of the whole lower limb, involving the hip, the knee and the foot as well.
This is why a global assessment is one of the most important parts of the rehabilitation process.
It is not only inflammation
We now know that the term "tendinopathy" describes only part of the problem.
In the early stages an inflammatory response may be present, but when the problem persists the tendon undergoes genuine structural changes.
The collagen fibres become less organised.
The capacity to bear load decreases.
The tendon loses part of its elasticity.
This is precisely why limiting treatment to ice or anti-inflammatory drugs is rarely a lasting solution.
Runner's tendinopathy requires a treatment pathway that genuinely restores the function of the tendon.
The importance of a physiotherapy assessment
A physiotherapy consultation makes it possible to understand not only where the pain appears, but above all why it has appeared.
The assessment examines many aspects, including:
- ankle mobility;
- calf strength;
- balance;
- foot contact;
- hip control;
- any compensations while walking and running;
- load distribution.
Every detail helps to build a personalised programme.
Two runners with the same pain may in fact have completely different causes.
Exercise is the real treatment
In recent years research has shown that the treatment of Achilles tendinopathy rests mainly on progressive exercise.
The tendon needs an adequate stimulus in order to recover its functional capacity.
Naturally, not all exercises are equal.
The choice depends on the stage of the problem, the intensity of the pain and the person's sporting goals.
The programme is built gradually, increasing load only when the tendon shows it tolerates it well.
It is precisely this controlled progression that allows runner's tendinopathy to improve without encouraging relapses.
Keep running or stop?
This is one of the questions runners ask most often.
The answer is not the same for everyone.
In some cases running has to be suspended temporarily.
In others it is possible to carry on while adjusting:
- distance;
- pace;
- training frequency;
- type of terrain;
- the intensity of climbs.
The aim is not to remove movement altogether, but to find a level of load compatible with the tendon's capacity to recover.
This strategy often makes it possible to maintain good fitness without making the problem worse.
How to prevent it coming back
Once the painful phase is over, many runners make the mistake of returning immediately to their previous training.
It is precisely at this point that many relapses occur.
Prevention includes:
- a gradual increase in mileage;
- strength exercises maintained throughout the season;
- adequate recovery between sessions;
- replacing shoes regularly;
- paying attention to the signals the tendon sends;
- planning races properly.
A tendon that has already shown strain needs more attention, even after the pain has completely gone.
The importance of acting early
Many runners live with minor discomfort for weeks, hoping it will disappear by itself.
Unfortunately this attitude is one of the main factors that allow the problem to become chronic.
Acting within the first weeks often significantly shortens recovery time and limits the interruption to sport.
When the pain becomes constant even in everyday life, rehabilitation tends instead to take longer.
This is why any persistent symptom at the Achilles tendon deserves a professional assessment, especially for those who run regularly.
Running safely in Lugano with physiotherapy support
Lugano offers outstanding routes for anyone who loves running, from the lakeside to trails through the greenery. To keep practising this sport safely it is essential to listen to your body and not ignore the first signs of overload.
Runner's tendinopathy does not appear out of nowhere: in most cases it sends small signals long before the pain becomes disabling. Recognising them means protecting the tendon, avoiding long periods off and returning to training with greater awareness.
If you feel pain in the Achilles tendon, stiffness in the morning or discomfort that returns during or after a run, the Ti-FISIO team can help with a thorough physiotherapy assessment and a personalised rehabilitation programme. Through an analysis of the causes, specific exercises and correct management of training load, it is possible to address the problem before it becomes chronic and to return to running safely on the routes of Lugano and the canton of Ticino. Contact Ti-FISIO to book a consultation and receive a programme built around your sporting needs.
Contact
To book an appointment at the Ti-Fisio centre, please contact us using the following details: