Jan 07 2024 The Best Way to Prevent Running Injuries

The Best Way to Prevent Running Injuries

HealthRecovery

The Best Way To Prevent Running Injuries.

  • Are you always getting injured when started a New Years running plan?
  • Are you frustrated because you can’t get fit and healthy because of your running injury?
  • Are you wanting to get back in shape but your body is continuously breaking down?

Then we have a solution to help you reduce the risk of developing running injuries.

The solution is simple and involves being in tune and listening to your body after exercise. We will explain a simple model that you can employ to help you stay on your running path.

The solution to reduce running injuries is,

to listen to how your body recovers after a run is the most important factor when reducing the risk of running injuries.

Blaise Dubois is a physiotherapist is the owner of The Running Clinic based in Canada. Link to The Running Clinic website HERE. He proposes a simple way to listen to your body through the Mechanical Stress Quantification Model depicted below. 

 The Mechanical Stress Quantification Model

Dubois believes that measuring running stress on a daily basis is the best way to avoid injury. The concept is easy to understand. The principle of this model it that to reduce the risk of running injury, the applied stress (running time/ distance) should not be greater than the body's capacity to adapt. The red line depicts the body's maximum capacity to adapt to a load. This is the zone where injuries occur. It is important to stay below the red line. So, during and after a run it is important to quantify the stress on your body.

How you know that you have exceeded the red line is the development of the following symptoms.

  1.      Pain during activity that makes you stop. 
  2.      Pain after activity that lingers for over 30 mins. 
  3.      Morning stiffness and pain that is worse the next day than before you went for the run.

If you develop these symptoms. Don’t stop. Have some active rest for a few days and start running again. Just remember to reduce the training distance and time. If you don’t feel any of these symptoms then you can increase your training volumes. We have illustrated in a previous blog using a PRE exertion model to help determine the intensity of your runs. Read the blog by clicking here. It is generally recommended that  a 10% increase in running time/ distance per week is sensible. Although Dubois notes that this is not a set in stone rule. Some people may handle 15-20% while others only a 5% increase. This can be due to a number of factors related to the individual. The most important thing is to have a frame work to listen to your body so that you are able to manage your running loads and reduce your risk of developing a injury during your running plan. As physio’s we are well placed to advise you on the correct running loads. We have knowledge in managing stress related running injuries and have experience in reducing the stresses while running. Please get in touch if you have any questions by emailing us at info@recoveryroom.co.nz

 

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