Reducing Your Risk of Running injuries
This time of year brings an air of excitement with the many upcoming running events, ranging from 5km fun runs or 10km walks, half-marathons, marathons, and even ultra-events. Personally, I find running to be an activity that combines convenience, affordability, and countless physical and mental health benefits. However, regardless of an individual's fitness level, there is always the possibility of encountering niggles and overuse injuries, particularly with a rapid increase in training load, deficiencies in strength and mobility, or any underlying biomechanical abnormalities.
As podiatrists, we frequently encounter and address concerns such as:
Shin pain
Heel and arch pain
Forefoot pain
Calf and Achilles issues
Knee pain
Here are some practical tips from a podiatrist to help reduce the risk of injury:
Build the Foundations:
Footwear: Running shoes come with various features and stability levels tailored to different feet and biomechanics. The plethora of brands and models available can be overwhelming. Consulting a podiatrist can provide recommendations on brands and models suited to your feet, and guide you on the correct size. We also recommend employing the lock-lace technique to reduce heel slipping.
Strength and Mobility Training: You may have noticed that the muscles and tendons on each side of the body differ in strength, flexibility, or power. While the body can often compensate for these imbalances, changes in activity type or an increase in training load can expose vulnerabilities. Incorporating strength and mobility training into your routine can help address these discrepancies.
Training Schedule: Establishing a well-structured training schedule that gradually increases intensity can prevent overuse injuries. A balanced approach to training allows your body to adapt without undue stress. It is important to integrate rest days into your routine instead of consecutive workout sessions.
Dynamic warm-ups: Performing movements that target multiple joints increases the heart rate and stimulates blood flow to the extremities. It’s beneficial to perform exercises that achieve this prior to running to warm up the joints, muscles, tendons and ligaments. This may include:
Body weight squats
Lunges
Mountain climbers
Jumping jacks
Hopping on the spot
Recovery: Allowing your body to cool down post running by incorporating slow and controlled mobility exercises, performing static stretches and foam rolling can enhance recovery.
Watch out for any red flags:
The serious stuff: If you are experiencing night time pain or pain that is stopping you from doing day to day activities, it could be a sign your niggle has turned into a more serious injury. It’s best to address the niggle during the acute stages (within the first few days or weeks) before the niggle enters chronic territory where pain has persisted for more than 3 months.
Consult a Health Professional: To address pain during or after running, or specific biomechanical concerns, consider seeking the guidance of a health professional such as a podiatrist. They can provide personalized advice and interventions to enhance your running experience and minimize the risk of injury. It’s important to note that early intervention will generally result in better outcomes, therefore we recommend consulting a podiatrist or health professional earlier than later.
Taking these proactive steps will not only enhance your running performance but also contribute to a safer and more enjoyable experience. Stay ahead of potential issues by prioritising your foot health and overall well-being. Happy running!
- Caitlin Davine
