Injury Tip One – Increase Slowly:
Many people get so excited when starting a new running program and sometimes they become impatient at their slow progress that they go from 3 months on the lounge to attempting a marathon in only 4 weeks. And one of the biggest predictors of injury in runners is rapidly increasing training volume. So make sure you increase your running and training times by small increments only, increase by a 5 -10% increase in either distance or time each week is plenty and will ensure you stay pain free.
Injury Tip Two – Check your Shoes:
Many people get excited about starting a training program however they make the mistake of grabbing their favourite pair of Dunlop Volleys and then wonder why they get foot, knee and leg pain 2 weeks into their program. Make sure you get a good pair of running shoes BEFORE you start your training program and remember you do get what you pay for when it comes to running shoes.
Injury Tip Three – Watch out for Hills:
Many new runners get injuries due to following a route that has too many hills in it. Hill running is a great training tool but this kind of training can cause incredible demands on the joints of the lower body and can accelerate injury risk in certain people, especially if you are starting a new program. Try and stay on the flat for the first few months and then add some hills in as your fitness improves, it is better to be running on the flat than not running at all.
Injury Tip Four – Stretch after training
Even though people know they should include stretching in their training program, it is surprising how many people never stretch at all. We recommend you spend at least 5-10 minutes after your exercise to stretch down. Cool down and lengthen your muscles. Stretching on a regular basis will reduce your chances of injury.
Injury Tip Five – Get a Check-Up
Past injury history or muscular imbalance and contraction can also be a contributing factor to injuries in runners. It amazes us here at Elite Sports Massage the number of people that had an injury at the end of their last training or sport season and they have not had any treatment or assessment on that area prior to starting the next seasons training. You may not presently feel any pain but the injury may have left some muscle contraction, scar tissue, resulted in reduced range of motion or muscle weakness. This will greatly increase the injury risk when training resumes, so make sure you have a massage treatment to get your muscles in great condition.
Injury Tip Six – Regular Massage Therapy Treatment
When you are an active person it is normal that your muscles may develop slight contractions or imbalances at times. Therefore we do recommend that you have a sports massage treatment on a regular basis to make sure your muscles are in the very best condition. Having a regular sports massage will help to reduce your chances of injury, it will help to improve your performance and get the most out of your body. Once every 4-6 weeks is a good time frame for most people.
