The Best Way To Prevent Running Injuries

Forward lunge stretch, brighton chiropractor With spring around the corner, it’s well worth making time for a regular run outdoors. Not only is it an excellent cardiovascular workout, it strengthens muscles in your legs and back, while also improving your mental health. When the weather gets better, being out while you’re exercising is a perfect way to raise your vitamin D levels, which is essential for bone health. 

At Sundial we often see patients who have sustained an injury while running. This is normally due to not warming up sufficiently. When making the transition from non-activity to a relatively high intensity exercise, it’s important to prepare the muscles.

It helps to incorporate strength training exercises, particularly for your legs and core, to help build muscle strength and endurance. It’s important to cross-train by doing other activities, such as swimming or cycling to develop other muscles and reduce the impact on your joints.

As always, allow your body to rest and recover between runs, and take a break if you feel pain or discomfort. Don’t ignore any warning signs of injury.

Start by doing our favourite pre-run warm up below. These will help prevent injury and muscle strain. Then walk briskly for the first 100-200 metres, break into a gentle jog and  pick up the pace gradually. Gradually increase the intensity, frequency, and duration of your runs to avoid overloading your body.

Leg Swings

Leg Swing Warm Up, Brighton Chiropractor

Leg Swing Warm Up, Brighton Chiropractor

   Opposite Toe Touch

Toe Touch Warm Up, Brighton Chiropractor

 

Forward Lunge

Forward Lunge Warm Up, Brighton Chiropractor

Side Bend

Side Bend Warm Up, Brighton Chiropractor

Arm Swings

Arm Swing Warm Up, Brighton Chiropractor

Aerobic warm up exercises are great for preventing injuries. Stretching, however, should not be done before exercise as they can decrease performance. Stretches can be done after exercise and can help maintain flexibility. It is not clear whether stretches reduce delayed onset muscle soreness though. Sometimes a good massage or a hot bath may feel good but again no-one is sure if they help muscle soreness.

If you’re suffering from an exercise-related injury, don’t hesitate to book in with our physiotherapist or one of our chiropractors. We’re always happy to help you.