6 Running Injury Tips

If you’re a runner we have 6 tips on running injuries and how to overcome them. We also have information you can download for exercises, rehabilitation and treating 6 the most common running injuries.

So here are your 6 Tips

1. Get your Biomechanics checked

So a biomechanics or gait analysis can be an important way to both prevent and treat injuries. Things like flat feet or leg length discrepancies are common causes of running injuries. It may be the case you need particular strengthen or stretching exercises. If you would like to get your gait checked, contact your therapist for advice.

2. Make sure your running shoes are the right fit for you

Again a gait or biomechanical analysis can be useful. It maybe your biomechanics rather than your shoes that is causing the injury. Always ‘wear in’ your running shoes before you do any eventing. If you want running shoes that’s right for you ask your therapist for advice or visit a specialist running store.

3. Regularly mix up the surfaces you run on to include softer surfaces

By changing the surfaces you run on will help strengthen your stabilising muscles in your ankles, feet and your glutes. By strengthening these muscles it can help prevent injury. This is why it’s important to regularly mix up the surfaces you run on to include softer surfaces like grass and dirt roads.

4. Cross train with cycling, water running and swimming

Try and add in cycling, water running or swimming as part of your training programme. This can reduce the load on your joints, work muscles that don’t get worked on when running and it keeps up with your aerobic fitness.

5. Make sure any old injuries are fully rehabilitated

If you have old injuries that aren’t fully rehabilitated it can affect biomechanics and gait patterns. This can put stress on other areas of the lower limb. When we have an injury, we can start to ‘protect’ the area from any further damage and this will cause issues elsewhere in the body. At the first sign of injury it’s always a good idea to see your therapist who can treat your injury and advise on getting back to running safely.

6. Regular Massage

The main purpose of sports massage therapy is to help alleviate the stress and tension which builds up in the body’s soft tissues during activity. Regular Sports massage this can help prevent those niggling injuries that so often get in the way of performance and achievement. To find out more about Sports Massage click here

Want to know more?

To discover the Secrets to Preventing and Rehabilitating the 6 Most Common Running Injuries you can download our free guide here.

If you’re a runner – this is a treasure trove of high-value information.

The kit features exercise programmes on rehabilitating and treating the 6 most common running injuries and how to overcome them.

Treatment and Rehabilitation Programmes for:

  • Patellofemoral Pain (Runner’s Knee)
  • Hamstring Strains
  • Medial Tibial Stress Syndrome (Shin Splints)
  • Iliotibial Band Syndrome (ITBS)
  • Plantar Fasciitis
  • Achilles Tendinopathy

Headaches -A pain in the neck!

Neck pain and headaches are extremely common conditions suffered by a significant proportion of the population. A common cause of headaches is referred pain from the joints and muscles of the upper neck.
Neck pain falls into 2 broad categories: postural-related neck pain, and neck pain resulting from trauma.

Postural Neck Pain
When we slump forward the neck joints are placed in a poor position to support the weight of the head. The long-term consequence of this is often neck pain and headaches.

Many workers, students and retirees spend large periods of time sitting, and after a short time will move into a slumped position. This occurs:
At the computer or laptop
At the desk or table writing, sewing and reading
In bed reading

Trauma
During a whiplash injury, the head is quickly flicked forward and then quickly back, or vice versa.

Large, shear forces are applied through the neck and upper back resulting in:
Joint sprains, ligament strains and micro-tears in the muscles
Headaches and nausea are common.
Other disturbances such as altered hot/cold sensation, balance and hypersensitivity can occur.

Recovery time is usually longer compared with pain of non-traumatic origin.

How can Remedial Massage help?
Fortunately for most Headaches sufferers, a visit to your massage therapist can provide some relief immediately, and often solve the issues within 2-3 treatment sessions.

Some patients will take longer to recover as a number of factors may be contributing to your symptoms.

Your therapist should discuss with your what to expect with treatment.
If you you’re experiencing headaches, contact us on 01779 477739 to book your appointment
that way, we can get you moving better and feeling great ASAP!