Rutherford Physio & Sports Injury Clinic would like to share Common Injuries for Runners and how to manage them.
A quick look at the stats:
Up to 56% of all runners will get injured once every twelve months.
About 50 to 75% of all running injuries appear to be overuse injuries due to the constant repetition of the same movement.
Recurrence of running injuries is reported in 20 to 70% of the cases.
Running injuries lead to a reduction of training or training cessation in about 30 to 90% of all injuries.
Tips to reduce injury:
1. Ensure an efficient running style to reduce uneccesary forces on the body.
2. Reduce braking effect on foot – land with foot directly under your centre of gravity
3. Use small arm swing to decrease unnecessary rotation of your upper body.
4. Lean forward slightly to reduce strain on your shins.
5. Keep knees pointing forward as you run, don’t let them turn inwards.
6. Make sure you have prepared and conditioned properly for the training level, this includes; footwear, choice of terrain, environment, conditioning glutes, quads and calves, developing core control.
7. Ensure that you have a structured and specific training program.
8. Consult Rutherford Physio & Sports injury clinic if you require any advice on the above. Getting the basics right will mean you progress faster and with less risk of getting stopped by injury.
If you are in need of Physiotherapy in Vaughan & Richmond Hill area, Give us a call.
