Alright here is my first BLOG which is on running injuries.
I love running. It is as simple as that. There is nothing like the feeling you get after you have been out for a run. It is a natural high. We are now in the middle of running season with a running event occurring nearly every weekend. With an increase in running frequency and distance results in an increased likelihood of developing a running injury. One of the worst parts of my job is telling someone who shares my passion for running that they are unable to run because they have an injury. I really wouldn’t cope if I were told that I had to stop running for a while because I was injured.
SO…… the message I am trying to get across is that prevention is much better than treatment. There are many ways to help prevent running injuries including (but unfortunately not limited to):
– A foam Roller is your best friend: if you don’t have one go out and buy one (we sell them at the clinic but you should be able to get them at most physio practices) Rolling your ITB helps to prevent ITB Friction Syndrome and patellofemoral (knee) pain.
– Flexibility: No one likes to do stretches but it is important to maintain the flexibility of your gluts, hammies, quads, calfs and hip flexors. Tight muscles can change your running biomechanics, which can (and almost definitely) will lead to a running overuse injury. It is improtant however to participate in a regular stretching program not just a couple of mins of stretches before your run.
– Increase core and glut strength: I cannot emphasise enough how important it is to have good glut and core stability.
– Correct Running Shoes: if your running shoes are too old, are not properly fitted or are not correct for your foot biomechanics then you are definitely at risk of developing an overuse injury. I change my running shoes about twice a year.
– Massage: have a regular massage, every 4-6 weeks, to keep your muscles loose.
– Balance: ensure you have good balance. Are you able to stand on one leg with your eyes closed without losing your balance?? If not you need to work on your balance.
– Correct Running Biomechanics:The way we run can be a significant influencing factor in running injuries. It is a great exercise to have your running biomechanics assessed. Subtle changes to your running technique can reduce your risk of injury and improve your speed!!!
I hope these tips help you to remain injury free. If you have any questions please contact me at Innovations Sports Physiotherapy on 9960 3798.
If you are interested in having your running biomechanics assessed we do running assessments at the clinic so please call to make an appointment.