6 Training Tips for Avoiding Running Injuries

Injuries are the bane of every runners existence and sometimes are a fact of the runner's life, but here are a few training tips that might help you avoid injuries before they start.

1. Slow and steady wins the race. Give yourself lots of time to train for your event. You may need an extra week of recovery.  Do not increase any element of your training too quickly. 10% per week is a good amount of distance to increase per week. I always stick to 1 km to keep it safe.

2. Do more runs, not less. You are better off to do 4 runs of 20 min runs in a week instead of  a 40 minute run twice.

3. Only change one element per week. Do not add hills AND intervals in the same week.

4. If you feel an injury coming on, take a step back (see my previous blog on managing your own running injury)

5. Stretch and strengthen. There is plenty of information out there to keep you strong and healthy for your running season (see my favourite running website strength running) . A good base before your running season of glut, hamstring, hip flexor and core strength will go a long way and maintaining that strength throughout  the season will really help keep you injury free (and running better!). Anyone who runs needs to incorporate some stretching into your program too - especially if you sit at a desk all day (one of my previous blogs details the "dangers" of sitting at a desk all day). I have some insomnia issues so do my stretching before bed every night. I find it doubles as both injury prevention and relaxation technique!

6. Keep a healthy weight. Of all the factors associated with running injuries overtraining and a higher body mass seem to have the highest correlation. On the flip side, a low BMI has also been associated with an increase in stress fractures and spinal injuries in women. Stress the HEALTHY in healthy weight!!

If you find you are injured and would like more information on our services visit our website.

As always, thanks for reading, Rebecca

Photos courtesy of Google Images

Top 6 Signs You Need Physiotherapy

My husband has been complaining about an Achilles issue for a couple of years now. With two little ones to be constantly trading off, there is no time for in clinic, hands on treatment from me. But as you may have guessed, I am a big exercise pusher... So a couple of weeks ago he lamented (again) "am I never going to be able to run again?" And, my response (again) was "Have you been doing your eccentric exercises?" This time, though, he has actually followed my advice and has been doing them regularly. Last night he said to me "I think those exercises are actually working."
Really? Was my advice your last resort?
So, when do you know that you need an expert (physiotherapist or otherwise) opinion in regards to your injury?

1. You have an acute injury. Heard a snap? Have bruising? Swelling? Are you limping? Time to see a doctor or physiotherapist. Your physiotherapist can assess your injury and will help maximize your recovery as well as give you a program to help you get back to your sport/activity of choice while minimizing the chance of re-injury.

2. You have had surgery or been immobilized. Surgery and immobilization can lead to limits in strength, range of motion, proprioception (balance and motor control) and gait. your physiotherapist is trained to maximize your recovery of all these elements.

3 Pain is holding you back from your normal activity levels. I am a firm believer in living an active lifestyle. Activity helps you heal faster, sleep better, live longer and improves mental and emotional well-being. And in my opinion REST RARELY fully RESOLVES the issue (see my instructions on dealing with running injuries!) So do what ever you need to get back to it!


4. You have numbness. Any numbness indicates there is a pinched nerve. Your sports/orthopaedic specialist (doctor, physiotherapist, chiropractor) will help diagnose where the numbness is coming from and how best to deal with it.

5. Dr. Google hasn't helped. It is hard to diagnose yourself. I have a hard time doing it and I am a trained professional! Yes, sometimes you can help yourself with one quick fix, but in most cases someone needs to physically see your weaknesses, tightness, posture and more to really give you an appropriate diagnosis and program.

6. All else fails. Hopefully you will not be like my husband and wait until this happens, but if you are at this stage maybe its time...

To see what a physiotherapist at our clinic can do for you, see a list of our services on our website.

As always, thanks for reading, Rebecca