Here are our top tips for avoiding running injuries
1. Get your biomechanics checked ie. Flat feet or leg length discrepancies
2. Make sure your running shoes are the correct fit for you by going to a specialist running shoe store.
3. Run on a variety of different surfaces including grass and dirt tracks.
4. Cross train with cycling, water running, swimming and elliptical trainer.
5. Make sure all your old injuries (running related or not) are fully rehabilitated.
6. Do regular Clinical Exercise to maintain good flexibility, muscle balance and strength.
7. Regular massages can be very helpful in maintaining healthy tissue.
8. It’s a good idea to avoid excessive downhill running.
9. Run on opposite sides of the road to equalise the effect of road camber. On the beach – run in both directions along the shore.
10. Never increase your mileage more than 5 – 10% from one week to the next.
11. Give yourself enough recovery time, don’t run more than 4 – 5 times per week.
12. In relation to leg length discrepancies, get checked by us. Pelvic asymmetry can effect the length of muscles that originate on the pelvis resulting in increased strain on bony and soft tissues.
By Paul Rowson Principal Physiotherapist and Director