Running Injury Prevention – Our Top Tips 

Running is a healthy form of exercise which can provide immense benefits to the physical and mental wellbeing of humans. It is one of the most popular forms of cardiovascular exercise; and by moderating your pace, rest intervals and distance travelled you can reduce your risk of injury and enjoy this activity well into your later years. There’s nothing worse than experiencing a painful injury which causes you to take time away from your favourite form of exercise. The team at Orthosports Physiotherapy have a wealth of experience in treating running injuries, and in this blog post we will be highlighting some of our top tips for reducing your risk of experiencing a running injury.

Managing Load

Running places a lot of force and stressors on the body, which is why it is important to manage your load and progressively increase over time. Increasing the load too quickly will in turn increase your risk of experiencing an injury. Load management is quite straightforward, taking into account two factors – volume and intensity. In order to avoid injury, you should increase your training load incrementally over time. Increases in volume or intensity at each increment should not exceed more than 20%.

Example: If your usual run is a distance of 2.5km, you would increase your next run to no more than 3km (because 20% of 2.5km is 0.5km). You should also be mindful of your intensity, as rapid/sudden increases in pace, or adding steep hill climbs, can also add to your risk of injury.

Gradual load increases will allow your body time to adapt and recover between training sessions, ensuring you remain at peak physical ability and injury free.

The Importance of Rest and Recovery

All good training schedules incorporate time for rest and recovery, and this is particularly important for people who are new to the activity. During the early stages, you should only run around 2-3 days a week with a rest day in between the running days. Even experienced people who are used to running daily should try to set aside at least one day per week for rest or a different type of activity. Swimming or biking are popular alternatives as they are both low impact. By allowing yourself some time off from running; your joints, muscles and nervous system will have a chance to recover.

You can also try active forms of recovery, with popular options including:

• Cool down routine – at the conclusion of your run, you can go for a gentle 10 minute walk to help regulate blood flow and clear lactic acid from the muscles.
• Muscle releases/stretches – by exerting pressure on specific muscles for around 90 seconds, tension can be released. Your physiotherapist can recommend appropriate techniques.

What about strength training?

Running is a high impact activity which places a lot of stress on the body, so strength training can be immensely beneficial. It is best to focus on core strength and leg control at least 2 or 3 times a week. By strengthening your calf muscles, abdominals and glutes you will reduce your risk of experiencing a running injury. The team at Orthosports Physio will be more than happy to show you appropriate strength training exercises.

Need Advice or Support? Contact Orthosports Physio Today

Running is a great form of exercise, and by taking a few precautions you can reduce your risk of experiencing injury. If you have recently experienced a running injury, or if you require any further advice or support, please don’t hesitate to contact Orthosports Physio today.