Top Tips to Reduce Running Injuries

During the summer and winter sports season, there is an increase in the number of running or running related injuries. It is easy for runners to avoid some simple mistakes and follow basic precautions to ensure that they remain safe and healthy. Every runner knows that it is quite common to get a running injury which is why it is important to follow our top tips to reduce running injuries.

1. Stick to a Designated Running Program

Even though, one might be keen and even anxious to start running as much as possible, it is vital for a runner to stick to a designated running program. Doing a 6 km run for the first time after the holidays can lead to an overload. It could result in major injuries or factors which lead to an injury.

This is why, it is important for a runner to manage the distance, frequency and intensity of the runs so as to ensure that a prescribed load of running is reached. It might seem unnecessary, but we highly recommended to modify your running program in order to prevent any running injuries.

2. Warm Up

One of the most important things which a runner must do is warm up; helping the body prepare for the physical strain and exertion you are about to undertake. Your body will be able to adjust to any physical activity with a warm up, if you do not warm up before running, it would lead to muscle sprains and running injuries. A dynamic warm up will help adjust your muscles, heart rate and your entire body for a powerful performance. A warm up is key to running success.

3. Recovery

When it comes to exercise or any other physical activity in general, recovery is a critical component. Recovery is often overlooked by majority of the runners and it is due to this reason that runners suffer from running injuries. When you run, there is a strain on your body and your muscles need time to recovery. Hence, it is vital for you to plan recovery sessions. Failing to do so would lead to dehydration, malnourishment, muscle sprains and other injuries. Recovery varies from person to person due to their designated running program, nutrition and hydration levels.

4. Do Not Push Yourself to the Limit

Some of the most popular phrases of the 21^st Century are “What doesn’t kill you makes you stronger” or “no pain, no gain” and it is these phrases which mislead you in thinking that you have to push yourself to the limit. Whereas, it is important for you to keep track of your health and stop when you feel like you have done enough.

Running Related Injuries

Some of the most common running related injuries include muscular strains, shin splints, Achilles tendinopathy and anterior knee pain. As the saying goes “Health is Wealth” it is important for you to take care of your health. The above top tips will help you stay safe and healthy. A successful runner knows that it is important to rest and take care of his or her health.

If your exuberance gets the better of you and you need help, give NDPE a call. Our physiotherapists will give you a full assessment to work out the root cause of the problem, and then we’ll work with you to fix it. We’ll also suggest exercises that could help you avoid the same thing happening again.

So give us a call on 02 9874 8410.