Running Injuries

Written on the 11 December 2013 by Active Body Physiotherapy

According to Sports Medicine Australia, there are a number of safety tips to consider to reduce the incidence of injuries developed through running;

Good preparation is important

• Before running, it is advised to see a professional to identify potential musculoskeletal and health problems that may contribute to injury
• Always warm up and cool down by stretching and jogging slowly
• Injured runners should consult a professional about treatment and how to prevent re-injury
• Hydrate prior to running and consider taking water or electrolyte gels on longer runs
   

Good technique and practices will help prevent injury

• Avoid doing too much too soon. Establish a graduated training program, allowing 24 – 48 hours rest and recovery between running sessions. Plan your cycling, swimming or cross training sessions on days other than your long run
• Start slowly at a pace where you can have a conversation without breathlessness
• Gradually build up running speed and distance (no more than 10% per week)
• Cut down if you experience pain. Pain is a sign that the body is not adapting to the exercise load
• Include lower leg strength and flexibility exercises in your training program
• Avoid running when you are tired and at the hottest part of the day. Schedule runs for early morning or late afternoon and run in the shade, if possible
• Drink water or a sports drink before, during and after running
   

Check running surface

• Run on a clear, smooth, even and reasonably soft surface.
• Avoid uneven surfaces, sand and concrete when first building up your running
• Gradually introduce surface changes
   

The team at Active Body is more than happy to help you with any questions, treatment or programs to start you off on your running, or to return you back to running following injury.

Keep in mind that it's always a great idea to book in with Shannon  (Active Body's Exercise Physiologist) for a pre running assessment to identify potential musculoskeletal and health problems that may contribute to injury.

Any of our Physiotherapists can help you with existing injuries and provide you with advice about treatment and how to prevent re-injury, or feel free to ask Shannon about his self designed 'Return to Running' program when returning to sport following injury.