HOW TO AVOID COMMON RUNNING INJURIES: LOCAL PHYSIO TIPS.
Enjoy Running without the Injuries
Running is one of the most common exercises and has range of health benefits, however it can also lead to issues which your local physiocan help with.
People run for various reasons such as improving their fitness or losing weight, but just how good is it for the body?
Running is good for your heart.
Studies have shown that people who run at least 10 minutes a day have a reduced risk of cardiovascular diseases as opposed to those who do not run.
Whenever you run, your resting heart rate decreases allowing your heart to work less than it should.
Running grows cartilage.
Contrary to common belief, running is not necessarily bad for your knees.
According to the study conducted by Australia's Monash University, the impact of running helps in increasing the production of cartilage in your body; thus protecting your joints from arthritis.
Running regenerates muscle.
A study from the University of Illinois found that a certain type of stem cell gets triggered by exercise to activate other cells to produce new muscle.
Running helps migraines.
Researchers from the University of Gothenburg in Sweden have discovered that people who exercise at least 40 minutes three times a week experience fewer migraines.
Running improves your mood.
When you go out for a run, your brain produces two chemicals that make you feel good: endorphins and endocannabinoids.
These make you feel better!
There are plenty of other health benefits that running regularly can do to the body and since running is free and easy to do, many people jump on the bandwagon and start doing the exercise.
Unfortunately, some fail to realise that there are also some risks involved in running that could land them in a local physio clinic.
Because of this, it is important to know how to be cautious with running so you don’t have to head to a physiotherapy clinic after your first run.
COMMON RUNNING INJURIES FROM OUR EXPERIENCE AS LOCAL PHYSIOS
If you are considering running for the first time, there are several common injuries that may occur that you should be aware of.
Soft tissue injuries
These common running injuries are typically caused by a number of factors such as:
Incorrect running technique:
It is important that you read up on some tips on how you can run properly. An inappropriate running technique can lead to a number or short or long term injuries.
For example, if you run flat-footed you might stress your shin muscles. As a result, you may encounter small tears.
If it is your first time running, you should listen to your body and look out for any messages it sends to you. Avoid running beyond your current fitness level as it will place unnecessary strain on your tendons, muscles, and ligaments.
When this happens, you may experience shin, knee or hip pain which is likely to require the help of a local physio.
Running on hard surfaces:
You may also encounter shin pain and stress fractures if you run on hard surfaces. Seek out softer surfaces such as grass, sand or dirt initially, and gradually increase your distances and loads.
Wearing uncomfortable clothing:
It's important to consider the clothing that you wear when you go out for a run. Inappropriate clothing can lead to overheating, a cold related injury or sunburn.
Check the weather forecast and wear suitable clothing that is light weight, breathable and comfortable.
Wearing the wrong shoes.
You should also remember to wear the right type of shoes, so you avoid encountering shin pain or blisters. A footwear specialist or podiatrist will be able to provide guidance on the most appropriate shoes.
If you need help with your footwear for running, you should talk to our onsite colleagues from Melbourne Podiatry Clinic. They operate in the same rooms as Melbourne Sports Physiotherapy and are the gurus when it comes to running footwear recommendations.
HOW WE DEAL WITH RUNNING INJURIES AT THE MELBOURNE SPORTS PHYSIOTHERAPY CLINIC
If you get injured while you are out for a run or are experiencing discomfort when you’re finished, make sure to follow these tips:
Reduce or stop running. Your condition will not improve if you push yourself through the pain. Ideally, we want to keep you running, and will either reduce your speed, running volume or hills, or worst case situation, there may be times where you have to stop running for a short period of time. Don't worry. Our mission is to get you back running as soon as possible!
If you are experiencing cramping, light stretching will help release muscle tension.
Seek the help from a local physio at a sports physiotherapy clinic for diagnosis and treatment. If you don't know where to get help, open your phone and search for a ‘physiotherapy near me’ suggestion.
If you have a ligament or muscle sprain, treat it with an ice pack, elevation, compression, and rest.
Attending regular physiotherapy treatments to help with the injury and improve your well-being.
CAN YOU RUN AGAIN?
In many cases, people who encounter a running injury will wonder if they will still be able to run once again. The best way to start running again is to make sure you allow the injury to heal completely, so you're able to run long into the future.
HOW CAN YOU PREVENT RUNNING INJURIES?
Gradually increase milage and intensity. Increase no more than 10-15% per week to allow your body to handle the demands. Ask your local physio for a running training plan.
Add rest days into your training schedule to prevent overtraining
Stay healthy by getting stronger
One of the easiest ways to prevent injuries is to get stronger by completing a regular strengthening exercise. Most runners lack functional strength, making them more prone to getting injured.
Invest in some injury prevention tools, gear and gadgets
Foam roller: a simple self-massage tool that can be used to increase flexibility, break up scar tissue and loosen you up before your next run. Use it once a week or up to every day, though if this is all you do, you run the risk of not being strong enough. You need to have some gym work in your program!
Medicine ball: perfect strengthening device for beginner or advanced runners.
Thera-band: a simple exercise band used to make body weight exercises more challenging by increasing the resistance. Its portable and perfect for traveling.
Have someone evaluate you running
Have a local physio analyse your stride to ensure you’re running efficiently.
Melbourne Sports Physio have an expert team of local physios that can provide advice, assistance and offer different ways for you to reduce the risk of facing another running injury. This trusted advice is the best way to get back on your feet and start running once again.
Can we help you? I need a physio near me!
At Melbourne Sports Physiotherapy our goal is to get you moving pain free as soon as possible.
But, we also want you to actually move better and live a healthier, more active and fulfilling life!
If you’re struggling with a new or persistent back injury, book in with one of our expert sport physiotherapists so we can help you reduce your pain or stiffness. With clinics in Essendon and Blackburn we can help the broader Melbourne community get back to living their life.