Prevent common running injuries | Back In Motion

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Prevent common running injuries

Published: 04 March 2019 - Injury Treatment and Prevention

Image of woman running on beach

From fitness, stress relief, and improved brain functionality - we know that running is great for our health and wellbeing. Whether you're a seasoned runner or about to hit the pavement for the first time, here are our top tips for avoiding 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. 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 distance 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 your physio. Pelvic asymmetry can effect the length of muscles that originate on the pelvis resulting in increased strain on bony and soft tissues.

Need support? Contact your local Back In Motion to book your Free Initial Assessment.

Further reading: Is running good for your bones?
Further reading: How to prevent low back pain when running
Further reading: How to start running (again)
Further reading: Running your first marathon


Paul Rowson - Director and Physiotherapist at Back In Motion Balnarring

Paul is the Principal Physiotherapist at Back in Motion Balnarring. Paul graduated from Lincoln Institute of Health Sciences in 1987 and completed a Graduate Diploma in Sports Physiotherapy in 1996 which involved working with elite athletes at the Australian Institute of Sport. Paul is also trained in cinical Clinical Exercise. He has 30 years’ experience treating a wide range of problems including sports and spinal injuries and headache. Paul enjoys physical activity, especially by surfing and swimming. He shares his passion for maintaining and minimising injuries with his son’s football team as their trainer.