The Gladstone and Biloela Running festival is in full swing – many of us are either increasing our training or looking to increase our activity – especially running training. So to help you stay moving and injury free, here are 4 Tips to Keep YOU injury free from the team at Active Physio Health.
Injury Tip One: Increase Slowly
Many people get so excited by the warm weather and impatient at their slow progress that they go from 3 months on the lounge to attempting a marathon in 4 weeks – this is a recipe for disaster. Make sure you increase your running and training times by small increments only – a 5 -10% increase in either distance or time each week is plenty and will ensure you stay pain-free. One of the biggest predictors of injury in runners is rapidly increasing training volume – the more training you do the greater the risk, it is simple maths.
Injury Tip Two: Check Your Shoes
Many people get excited about starting a training program. However, they make the mistake of grabbing their favourite pair of Dunlop Volleys (a favourite shoe worn by roof tilers – not marathoners) and then wonder why they get foot, knee and leg pain 2 weeks into their program. Make sure you get a good pair of running shoes BEFORE you start your training program – unfortunately for your bank balance you do get what you pay for when it comes to running shoes.
Injury Tip Three: Watch out for Hills
Many new runners get injuries due to following a route that has too many hills in it – hill running is a great training tool but hills also cause incredible demands on the joints of the lower body and can accelerate injury risk in certain people. Try and stay on the flat for the first few months and then add some hills in as your fitness improves – it is better to be running on the flat than not running at all.
Injury Tip Four: Get a Check-Up
We mentioned a moment ago that one of the biggest predictors of injury is training volume – the other biggest predictor is past injury history. It amazes us here at Active Physio Health the number of people that had an injury at the end of their last training or sport season – and do not have any treatment of assessment on that area prior to starting next seasons training. The injury may have left some scar tissue, reduced range or muscle weakness that will greatly increase the injury risk when training resumes.
Free Computerised Gait Analysis
The Active Physio Health Physiotherapists will be conducting a FREE gait analysis at our Gladstone and Biloela clinic. To book your spot call 4972 5155, or email us [email protected] or drop into the clinic and register in person.