Useful tips to prevent running injuries

Because of its high-impact nature, many injuries such as “runner’s knee” (pain in the knee), shin splints, pulled muscles (especially the hamstring), twisted ankles, iliotibial band syndrome (ITB), plantar fasciitis, and Achilles tendonitis are associated with running.

Stress fractures can also occur in runners that train at high volume or intensity.

Physiotherapists recommend the following to minimise injuries:

• Warm up properly
• Focus on proper running form
• Perform strength training exercises
• Eat a well-balanced diet
• Allow time for recovery
• Don’t increase your mileage by more than ten percent per week
• Icing – apply ice to sore muscles or take an ice bath
• Use the REST principles immediately after an injury: REST; ICE; COMPRESSION; ELEVATION

Speak to us for more information on each of the above ways to prevent injuries. If you do find yourself injured do not attempt “to run through the pain” as this could further damage the injury and prolong the recovery. First seek advice from the My-Physio team.