• Pinterest

Get fitter and stronger whilst avoiding injury

“My training was going really well so I started doing some sprint sessions but then I pulled my hamstring. That was three months ago and now every time I try to get back running it just goes again, I’m really frustrated and desperate to run again.”

This is a common complaint we hear in the clinic. As a physiotherapist we often see injuries like this when significant tissue damage has occurred: not in the early stages when the runner might be suffering from just the occasional niggle. If we can resolve the niggles early (before it becomes an injury) it means less time lost to raining and reduces risk of recurrence.

Most running injuries develop slowly over time and are rarely due to a single direct trauma. They are usually caused by excessive and repeated overloading of tissues. The client who came in to see me had a history of lower back pain. As a result her core muscles were weak and her hamstrings were being over loaded. She also did this sprint session after a long run when her muscles were fatigued, placing greater stress on tired tissue.

Sarah Lawson, a Physiotherapist with over 19 years experience, explains how.

Prevention is better than cure

• Warm up for at least five minutes before you run, don’t go straight from your desk.

• Stretch post training and with good technique. Include strength and core stability training into your programme; his will help the body to cope with the increase in loading.

• Don’t dramatically increase your training build up slowly.

• Think about how you sit at work, is that contributing to your problem?

• If you have any old injuries that occasionally niggle, get them assessed and treated early.

So what are the common causes of running injuries?

There are two factors to think about: what is going on within your body and what you are doing to your body. Examples of internal factors are muscle weakness or imbalances – often seen as a result of an old injury, poor raining techniques, joints that are too stiff or too mobile or poor flexibility. Look at how you move, have you adopted a poor movement pattern due to pain or stiffness?

External factors include how you train. Ask yourself these questions: Are you increasing your intensity or distance too quickly? Do you have poor technique? Do you have enough rest and recovery time in your programme? Rest is essential for tissue healing and allowing your body to adapt to increased stresses placed upon it. When did you last change your trainers and are they giving you the right support? Diet and hydration is key to recovery, strength, speed and endurance. As you increase your training are you adapting your diet accordingly?

Sarah Lawson MCSP HPC – A Physio for 19 years and Owner of Physio Remedies in Mayfair London. Sarah has worked with a variety of people from high-level athletes to famous actors and musicians.

www.physioremedies.com

This entry was posted in Clinic, Clinic-Expert advice, running and tagged , , . Bookmark the permalink. Comments are closed, but you can leave a trackback: Trackback URL.
Uniqlo-top-banner