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Avoid the injuries and enjoy jogging

27/11/2017
jogging

With the summer months finally here, naturally there is an increase in the amount of people who head out jogging.

We run for various reasons, to improve fitness, to lose weight, or to get into shape before the Christmas holidays come around. Since running is free and easy to do most people jump right in and start running without knowing some of the downfalls if not done correctly. Unfortunately, with an increase in running comes an increase in injuries which overall can hinder your running ability.

If you are considering running for the first time or have been out of action for a little while and just dusted off the running shoes then there are a few common injuries that may occur that you should be aware of.

The two most common injuries are:

Shin pain

Commonly known as ‘shin splints’, is an umbrella term for one or a combination of:

  • Tibial (shin bone) stress fracture
  • Inflammation of the muscular attachment on the inside of the shin bone usually due to poor foot position (rolling in)
  • Compartment syndrome, where the lower leg muscles become too big for the compartment of tissue that surrounds them

Lower-Leg-Pain

Knee pain

Knee pain in runners most commonly occurs due to incorrect tracking of the patella (knee cap), typically due to altered lower limb biomechanics, e.g. poor foot position.

One common culprit with all these conditions is the foot posture. A pair of running shoes generally has a lifespan of around 9 months (even less if you run regularly). Worn out running shoes can become quite unstable and won’t offer much cushioning. Some people also require more support and stability than just the footwear alone which in this case orthotics may be required.

patellofemoral-syndrome-photo1

Other factors than may contribute are:

  • Incorrect running – An inappropriate running technique can lead to a number of short or long term injuries
  • Straining yourself – If it is your first time running, listen to your body. Avoid running beyond your current fitness levels as it will place too much strain on tendons, muscles and ligaments causing more harm than good
  • Running on hard surfaces – Seek softer surfaces such as grass, sand or dirt initially and gradually increase your distance and load

Can you run again after an injury?

If you do encounter a running related injury the best way to start running again is to make sure you get a thorough assessment from a professional, allow the injury to heal completely first and then get back into running with a graduated program.

Flexed have a team that can provide advice, physiotherapy treatment, massage as well as offering ways to avoid the risk of future running injuries to get you back on your feet again.

 

 

Erin Gleadell

Physiotherapist

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