Do you continue to get persistent injuries from running? Have you ever wondered why even after rest your injuries come back or don’t heal? Have you been struggling to hit that personal best despite your best efforts? If you answered yes to any of the above questions, the answer may be poor or faulty biomechanics. Something, somewhere within all those muscles and joints has stopped doing what it is supposed to do and is leading to pain and injury.
Runners gait analysis keeps runners running
At Integral, our physiotherapists are expertly trained to analyze how you run. Running analysis is aimed at identifying:
- How you actually run
- Where you have lack of movement
- Where you lack control
- What type of shoe would suit you best
- Whether an orthotic is appropriate for you
Integral physiotherapists are professionally trained to detect biomechanical faults, which can predispose you to injury. Even better, we will start fixing the problems right away to get you back out on that jogging path.
Always a great visit. Well taken care of. From appointments for just maintenance. To helping with new injuries. All staff members do an incredible job. Highly recommend it to anyone in search of a physio that actually cares about you getting better.
How to avoid running injuries
According to Runner’s World, the most common complaints runners have are pain in their knees, heels, thighs, feet and shins. All too often, these injuries are met with advice no runner wants to hear: “Stop running for awhile.” When devoted to a sport that has a high rate of injury, how do you protect yourself from harm and maintain the running habits you enjoy? Luckily, an Integral physiotherapist is here to help with the following recommendations:
Improve and maintain your flexibility
- Daily stretching is integral to improve and maintain flexibility.
- Stretching should be done after you warm up your muscles.
- It is helpful to include sports specific dynamic exercises.
- Strength training reduces muscular fatigue that leads to poor performance and injuries.
- Strength training exercises should focus on all muscle groups.
Stay hydrated and eat a well-balanced diet
- Avoid heat exhaustion and dehydration by pre-hydrating two hours prior to running.
- Take in 6 to 8 ounces of fluids every 15 to 20 minutes of exercise.
- The best fluids to take before, during and after running are a cooled 4-8% carbohydrate solution.
Warm up and cool down before and after all runs
- A warm up of 5 to 10 minutes helps to flush out lactic acid and build-up in muscles and prevents delayed muscle soreness.
Gradually increased your distance and vary your training schedule
- The principle of progression and periodization means gradually preparing the body to handle workout stress.
- You should slowly build up the amount of training you do along with bumping up the intensity.
- The progression should not be a steady increase in volume and intensity but instead should be a staircase progression with periods of reduced volume and intensity.
Cross train and include rest days in your training schedule
- Cross training helps maintain your aerobic fitness while avoiding excessive impact forces from too much running.
Talk with a running expert or coach to analyze your training program
- Overtraining, running injuries and poor performances are often the result of an ineffective training program.
- A good running coach can help you develop an appropriate training schedule to meet your running goals and prevent injury.
Wear the correct type of running shoes based on your foot type and running style
- Not all running shoes are made alike.
- A running store that specializes in running shoes can help you figure out what style of shoe is best for you.
Have a running analysis performed and use orthotics if recommended
- Poor foot biomechanics such as excessive pronation can lead to inefficiency and injuries.
- Most runners can prevent problems by selecting the right shoe type and by seeing an expert to analyze your running gait.
- Ditch the fads and run in a way that’s natural for you.
- Look ahead, keeping your upper body relaxed and upright.
- Maintain a short stride length; land mid-food and work towards a quicker cadence.
- Let your body settle into its gait and find its natural rhythm.