Running After A Break: Injury Prevention Strategies
Photo Credit: Andrew Tanglao @andrewtanglao
Spring is here! For many runners, this marks the return to outdoor running, trail running or just running in general. Unfortunately, it is also a time of year where we start to see an increase in overuse injuries related to running. This can include injuries such as plantarfasciitis, achilles tendonitis, IT band syndrome or patellofemoral pain syndrome. These injuries occur if our body is no longer adapted to the stresses of running following a period of inactivity, different running surface (like a treadmill) or even different footwear. We have compiled some useful strategies to help kick off your running journey and encourage an injury free season!
Strategy 1
Photo Credit: Gabin Vallet @gabinvallet
Ensure a proper warm up. Runners are notorious for not warming up! Sorry, running slower than your usual pace does not count as an appropriate warm-up. The most effective warm-ups include dynamic exercises that engage the muscles that are responsible for propelling us forward when we run. Examples include high steps, bum kicks, walking lunges, toy soldiers or jumping jacks.
Strategy 2
Stick to a gradual approach when it comes to increasing your running volume. Maybe your long-term goal is to complete a half marathon, or set a personal best for a 10K. Whatever your end goal, our body requires time for our soft tissue to adapt to stresses that are placed on it. If you took time off from running in the winter, we recommend starting with interval training, or alternate periods of walking and running when you are first starting back up. This might start as 1 to 2 minutes of running followed by a minute of walking. We also recommend following a 10% rule, where the length of each run increases by no more than 10% week to week.
Photo Credit: Emma Simpson @esdesignisms
Strategy 3
Adjust one variable at a time. If you plan to increase the length of your run, don’t also add in a second “unknown” such as returning to hills, stairs, trail running or trying out your new shoes!
Strategy 4
Photo Credit: julien Tromeur @julientromeur
Don’t run through pain. Pain is our body’s way of communicating pathology. Any pain that is sharp, or localized to our joints or low back is cause for concern. It is also best to monitor for any atypical post-workout soreness. Stiff muscles are fairly normal but redness, swelling, or waking very stiff and sore are signs of inflammation!
If you are looking for further guidance to return to running, or improve your running performance, book today with one of our running specific physios!
Written by: Ashley Cripps MScPT, FCAMPT, CAFCI