Over the last couple of years we have noticed several trends in the reasons why people are presenting to physiotherapy. One of the consequences of the series of lockdowns we have experienced over the last couple of years is that it has caused a shift in the way many people exercise. People who would ordinarily exercise in a gym or by playing sport were unable to do so, meaning that they either simply did less or they were forced to turn to other forms of exercise instead. With these limited options more people than ever are turning to running and long walks to get their exercise fix.
While more people running is definitely a good thing it is important to build things up gradually. Anybody who goes from not running consistently to all of a sudden running 5-7 days per week more than likely going to end up with an over-use injury and finding themselves in need of the services of a physio.
Here are some quick tips to help you stay on track and continue to run pain-free:
- Build up your load gradually by following a training plan. A couch to 5km program is a good example of a beginners running program
- Try to avoid running on back-to-back days until you have built up the conditioning to do so
- Sand running, hills or stairs must be introduced gradually to allow the body to get used to the increased load compared to running on flat ground
- Support your running with a strength program performed 2-3 times per week, particularly targeting your calves, glutes, hamstrings and quads
If you feel a running injury coming on or would like the help of a physiotherapist to guide your training program please give the team at MGS physiotherapy a call. We can help in a number of different ways, including:
- Training program design
- Strength training for runners
- Injury diagnosis and management
Author – Nathan Arnold (MGS Manly)
Nathan has recovered from a series of knee and shoulder injuries so understands the ups and downs / challenges of the rehab process from first-hand experience.
Nathan enjoys getting to know patients so as to better understand their goals. From there we are able to put our heads together and form a plan to work towards achieving them.
Nathan enjoy playing and watching a wide variety of sports, including hockey, touch football and the NBA, he also enjoys traveling the world and meeting new people
Click here to learn more about Nathan.