Pre season training is when all the hard work goes in to make sure we’re as strong as possible for the season ahead. One of the risks is overuse injuries. We push our bodies to get the most from ourselves but, the last thing we need is an overuse injury from the stress we put on our body.
Common overuse injuries:
- Achilles tendon strain
- Shin splints (medial tibial stress syndrome)
- Knee pain (Patella femoral syndrome)
- Stress Fractures
- Muscle strains affecting the calf muscles, hamstrings or quads.
At Pro Feet Podiatry we love to keep you active, healthy and happy. Part of that is giving you all the tools to prevent an injury in the first place.
Three top tips for preventing an overuse injury:
- Update your runnings shoes.
Preseason training involves a lot of running, you should be running in running shoes and not netball or football boots. Running shoes should be no more than 6 months old.
This is crucial to give you the appropriate shock absorption, dispersing stress away from high load areas in the body.
The average running shoe will have a life span of between 500-750km. The midsole of the runner is made from EVA foam which compresses over time and doesn’t work as efficiently the older your shoes get.
- Stepped increase in training.
10% weekly increases in your training is a great way to increase your capacity over time. This means you build up your training capacity after your off season break from sport instead of risking injury by going all in, affecting pre-season training.
- Flexibility and strength go hand in hand.
Warm up and warm downs are important, including stretching, to get your body ready to train. Listen to your body, soreness is a sign that you should work on areas with stretching, foam rolling and massage to release areas of high load.
What happens if I do get injured?
An acute injury should follow R.I.C.E.R. for the first 48 hours.
Rest – Try to offload the affected area, don’t weight bear if possible.
Ice – Cold compress to the area 10-20 minutes on, 1 hour off.
Compression – Reduce swelling and immobilise the area with a compression bandage. Be careful that it’s not too tight, compression shouldn’t cause throbbing or cut circulation to the area.
Elevation – Raising the foot above the heart will reduce swelling to the area.
Referral – If symptoms persist an assessment by your health professional is the next step to help return to activity.
At Pro Feet Podiatry we love to keep you active, healthy and happy. We use the latest technology to assess and provide a complete biomechanical assessment as part of your initial consultation. This includes a combination of video gait analysis, pressure plate analysis and clinical assessment to diagnose the specific cause of your overuse injury. We can also refer for x-ray, ultrasound or MRI if required.
We work with you to create a management plan specific for you, to get you active again:
Reduce pain and associated swelling
Address the causative factors of the injury
Structured plan for return to activity
We have a range of treatment options dependent on the stage of your injury to get you back to being active whether you’re in the acute phase, chronic injury phase or need help with working towards pain free activity.
We can also assess your running technique and give you advice on the right shoes for you.
Pro Feet Ocean Grove