It’s finally here, the birds are chirping and the sun is shining, it’s time to dust off the runners and get ready for another stellar running season.
Running season for most generally starts around October and will go through until March, and it is during this time, we as Podiatrists see a real spike in soft tissue related injuries – WHICH ARE PREVENTABLE!
Soft tissue injuries are multifactorial, which means that there are many reasons why the injury has occurred. It is our job as Health Professionals to understand and address the causative factors that relate to your injury, thus helping you in the short term, and reducing your risk of the same injury recurring.
Here are my tips for being proactive in reducing your risk of injury this running season.
- How old are your runners? Manufacturers will say that the lifespan of a pair of runners is 600-800 km. If you’re unsure – best to update.
- Were your runners fitted according to your biomechanics? Every pair of runners on the market will influence your biomechanics in either a positive or negative way. Your runners should be fitted by a specialist who understands lower limb biomechanics and how a shoe can influence it. Specialty running stores will assess your biomechanics and ‘chose’ the most appropriate shoe for you. Alternatively you may have been recommended a particular pair by your Podiatrist.
- What shoes do you wear on a daily basis? Your day-day shoes are your equipment for the day, and just like your runners – you want to make sure you have the best equipment for you. Poor footwear day-day can lead to excessive fatigue in your lower limb soft tissues, so that when you do go for a run, your muscles are already fatigued to begin with and cannot give 100%. This increases the chance of injuries developing.
- Have you addressed any niggling injuries you have been carrying for the past few running seasons? A lot of runners often begin the running season without addressing any niggles from the season before. A rest over winter often doesn’t cure these symptoms and sore muscles are often the sign of weak muscles. Spring in to your running season niggle free and see a Health Professional.
- Have you got your training program sorted? Incorporating progressive overload and allowing for adaptation time? A proper training program is one of the simplest ways to reduce your risk of injury this season. Many runners believe that they could run 10km ‘easily’ and with 4 months off do the same. Don’t make that mistake. Start off small and build slowly and progressively, and seek a Health Professionals advice for tips and tricks.
If you have any specific questions, please feel free to email me on the address below or make an appointment with myself or any of our team members on 1300 937 573