All runners, no matter how experienced, are prone to injuries if they don’t hone their techniques and pay attention to some other factors. This article will help you reduce the risks of injury whether you’re new to the activity or a seasoned athlete.
Visit your Coquitlam Physio Before You Go Running
Believe it or not, expert physiotherapists, like the team here at Inspine Therapy in Coquitlam and Port Moody, can tell much about your running technique by examining the shoes you usually wear. They exhibit many clues about things like your weight distribution, gait and how strong you are.
Visual clues like that allow physios to assess the risk of injury to your hips, knees, and other areas. Much of how you distribute your weight during running and the position of your feet can have a significant impact further up your body due to the relatively large stresses involved. Physiotherapists can even determine whether or not you need to strengthen particular areas of your body by looking at your running shoes.
That’s why it’s a good idea to think about everything from your running style to the shoes you wear and your pattern of walking before you begin activityy. Often, habits we learn at the start of any given activity are the hardest to break because they become more ingrained. That’s why many fitness enthusiasts will visit their local physio before they begin running.
Physiotherapy in Coquitlam and Port Moody: What injuries are common for runners?
It’s important always to remember that injuries are possible, no matter your running experience. Even though new runners are more prone to adverse events, the risk never completely disappears. In addition to well-known running injuries like runner’s knee, you should also consider:
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Iliotibial (IT) band injuries
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Quad strains
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Hip flexor strains
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Gluteal strains
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Back pain
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Achilles strains
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Stress fractures
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Shin splints
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Calf strains
Tips from our Coquitlam Physiotherapy Team: How to avoid common running injuries
Just because runners are prone to injury, that doesn’t mean you can’t reduce the risks by taking the right precautions. We asked the experienced physiotherapy team here at the Coquitlam clinic for their best tips.
Taking the best steps: wear the right running shoes for you
When you’re keen just to get out there and run, make sure you get the correct footwear first. The gear you wear is just as important as the way you run – and not just for performance. All runner’s feet are unique to them, and your local Coquitlam physio or even a good specialist sports footwear store can provide advice that will prevent injury down the road. The right shoe for short and longer runs is also essential, and changing shoes before they wear out is a must.
Running hot and cold: The importance of warming up and cooling down
Always warm-up for around five to ten minutes before you run, and when you’re done running, make sure to warm down properly too. Your Coquitlam physiotherapist can help you learn techniques for stretching and warming up and down. It’s one of the best ways to prevent injuries.
You can’t run if you don’t rest: Make sure you take some rest days
Rest is an absolute necessity for all runners. When you’re training for an event or competition, and even when you’re building up your fitness, you should always allow a day of inactivity in between running days. Your Coquitlam physiotherapist can design a tailored exercise plan so rest days aren’t wasted. Not running doesn’t mean you have to halt your progress, and you can strengthen muscles in your hips, quads, calves, and gluteals on rest days – which will go a long way to preventing injuries.
Keeping it real: Stay realistic about your ability and set achievable goals
It’s essential to always stay realistic about your current fitness and ability. Often, people think the more they run and the faster they go, the better. But that’s not always the case. Have a sensible training plan and don’t push too hard to achieve milestones because an injury will put a stop to everything for a considerable period. It’s better to err on the side of caution and make consistent progress. Rome wasn’t built in a day, and if you repeatedly push your body too hard, something will break.
Join the club: Many athletes and runners benefit from being part of a club
Joining your local running club has many advantages. For a start, you’ll benefit from collective experience, which can help you prevent injuries. Also, your club might have running coaches who will teach you ways to stay healthy and strong – and improve your technique. In addition to all that, having some running mates is great for morale, and if you’re a female runner, it’s safer too.
Coquitlam & Port Moody Physiotherapy for a Running Injury
You can’t prevent 100% of injuries, and you should never run through pain. It’s just your body sending a signal that something is wrong – and it’s time to see a professional. The quicker you visit your local physio, the faster we can get you back on the road, so don’t delay. When you visit Inspine Therapy and see a therapist, they’ll assess your injury and work out the best recovery plan. The benefits of physiotherapy are multiple. They can also assign exercises and give advice that will minimize the chances of a reoccurrence.
