It’s that time of year when Physiotherapists start to see patients with overuse injuries from running.
So with the running season upon us, we have put together FIVE top tips to reduce your chances of lower limb running injuries.
Whether your goal is to run 5km or a full marathon, use these tips to help you smoothly increase your distances injury-free.
- Pre Season Strengthening
- If you want to start running, the gym is a great place to start. Having a base level of core stability and buttock strength helps to improve your running technique.
- Our top exercises for running training include squats, lunges and step-ups. Start with body weight only and then gradually add weight as you improve.
- Gradual running program
- If you are new to running (or had a long rest period over Christmas), it is advisable to gradually increase your running distances. We recommend using a mobile app to help you with a run/walk program such as “Couch to 5km”. The app pre-determines running and walking distances and voice prompt you to “run” or “walk”. As the weeks progress, your “run” time gets gradually longer and your “walk” time shorter until you are running 5km continuously.
- Get adequate rest
- We all want to get better at running as fast as possible however rest is very important when starting your running training. We recommend not running two consecutive days when starting out. This allows for adequate rest time and helps to prevent overuse injuries.
- Get supportive footwear
- We too often see people trying to run in shoes that are YEARS old. Make sure you replace your running shoes annually and make sure you have the correct shoe for your foot. Most large running shoe stores (such as Athlete’s foot) are able to do a quick biomechanical assessment to ensure you have the correct training shoe for your foot type. **If you have any previous foot or ankle injuries, it may be more appropriate to see a physiotherapist or podiatrist prior to starting a running program for a more in-depth assessment.
- Get stretching
- If your leg muscles are tight, it can effect your running biomechanics putting you at risk of overuse injuries. Get into the habit of stretching your main lower limb muscles a few times per week to prevent injury.
Unfortunately, despite your best efforts, you may occasionally still experience pain with running. If you do, come and visit us at Brisbane City Physiotherapy. We can help to get you back on track.
Happy Running!
