Running Injuries Holding You Back
Running injuries can occur at any time. With the recent Covid Lockdowns more people than ever are picking up running injuries. This blog will help you avoid getting running injuries and what to do if you’re suffering already.
Due to the amount of people taking up running, there’s been an increase in feet, ankle, knee and hip related running injuries. There can be nothing more depressing than picking up an injury or even a simple ache or pain that stops you from reaching your goal.
The race to prevent running injuries (mind the pun) starts now!
Two key factors to avoiding running injuries are:
Building strength around the foot, ankle, knee and hip is key to avoiding injury.
You’ll also need to develop your endurance by slowly increasing workload. Slowly progressing your running allows your body to adapt to the pressures of running.
I know it’s a cliché, but … without proper preparation, you are only preparing to fail.
So how can you prepare for success?
Your body is amazing. If you’re suffering with a running injury don’t worry. There are exercises you can do to help your body recover and cope better.
Strength training plays a vital part in keeping the body functional and active.
Strengthen your ankles to avoid running injuries
If your ankle joint is unstable you’re at more risk of picking up a running injury. Often an old injury can return. Old ankle sprains, Achilles injuries and strains can put more stress on the ligaments and muscles around your ankle. This can result in new running injuries many years later.
Don’t worry these aren’t strengthening exercises that will turn you into Arnold Schwarzenegger, I’ve tried LOL! But they might get you that step closer to feeling like Usain Bolt or Mo Farah.
Gastrocs and soleus
Your calf is made up of two main muscles: gastrocnemius and soleus.
Making sure these calf muscles are nice and strong will help stabilise and strengthen your run, making you more efficient, hopefully faster and with less running injuries 😉 too.
There are two simple exercises to strengthen these. These exercises are great for newbie and professional runners. They can also help improve running, general walking and sporting performance.
The best thing about these strengthening exercises are they are functional and easy to do and no additional weight other than your bodyweight is needed.
To perform the calf raise you must be in a standing position. Best done on a small step, however, can still be effective from a flat surface. Simply go up onto your tip toes, hold for 3 seconds and slowly back to the floor. If on a step then for additional stretch to the movement allow the heel to drop.
For those of you who are stable and confident, a progression to single legged calf raise will increase the challenge and reduce risk of injury.
Squatted calf raise
Performing the squatted calf raise, you will have to squat as low as you can go. From this point you can perform a similar movement to the calf raise and go onto your tip toes, however you want to stay in the squatted position whilst calf raising for three seconds, before straightening the leg (whilst still on your tip toes) holding for three seconds before slowly dropping your heel to the floor.
Build up endurance to avoid running injuries
To avoid over doing it and picking up a running injury, try to keep a consistent stride and speed when you’re running.
Run like a Ninja!
Make sure your running stride is perfect by ensuring your heel hits the ground first and you roll through your foot, rather than slapping it down. If you run loudly, with a louder foot strike as your foot hits the ground you’re at more risk of picking up a running injury. Try to run quietly (like a Ninja!) to reduce the impact force through your foot.
Running injury recovery with Sports Massage
The loads and impact put on the body through running also need the right recovery.
Sports massage is one of the best ways to release all the tension built up through running and will allow you to be back out again running with no aches or pains in no time.
Have regular Sports Therapist treatment here at Lushington Chiropractic Clinic in Eastbourne, to keep your calves from getting too tight.
Book now with Aaron Goacher Sports Therapist at Lushington Chiropractic Clinic in Eastbourne Now!
By Aaron Goacher
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