Running is a very common form of exercise around the globe, and for many good reasons. It’s easy, versatile, free and has a range of health benefits. Like any sport or exercise however, while it has its positives, it can also lead to injuries.
People run to improve their fitness, lose weight, assist with sporting performance or for psychological benefits. But, exactly how good for you is running?
The Benefits of Running
- Running is good for your heart
Running for at least 10 minutes each day helps reduce the risk of cardiovascular diseases. It helps lower cholesterol and blood pressure and strengthens the heart and blood vessels and improves oxygen flow around the body.
- Running regenerates muscle
Exercise creates regeneration and muscles build up, and cells in muscles rebuild and renew themselves.
- Running grows cartilage
The impact on the body from running is not as bad as most people tend to fear, as it can actually help to increase the production of cartilage and therefore help protect your joints from arthritis.
- Running improves mood
When you run, your brain produces the chemicals endorphins and endocannabinoids, which make you feel better!
Common Running Injuries Seen by Physiotherapists
It is important to acknowledge that while running is a straightforward exercise, it isn’t without its risks. Knowing how to be cautious with running, especially when you are starting out, will minimise the risk of injury.
There are several common running injuries to be aware of, whether you are taking up running for the first time or have been pounding the pavement for a while.
- Skin injuries
- Blisters
- Soft tissue injuries
- Shin pain
- Knee pain
- Hamstring pain
- Achille tendinopathy
- Plantar fasciitis
Most running injuries are typically caused by a few key factors including:
- Incorrect running technique
Do some research on the correct running technique so you can run properly and effectively. A specialised running physiotherapist will be able to provide guidance so you can prevent short or long term injuries.
- Wearing uncomfortable clothing
Check the weather forecast and choose your running attire to suit the conditions. Inappropriate clothing can cause you to overheat, not be warm enough or get sunburn. Run in clothing items that are lightweight, breathable and comfortable.
- Wearing the wrong shoes
The right type of running shoes is critical to avoid blisters or shin pain. A visit to a footwear specialist or podiatrist is well worth it so you can purchase the most appropriate shoes for you.
- Running on hard surfaces
If you run on hard surfaces, you put more pressure on your lower body, so initially, stick to softer surfaces such as grass, sand or dirt when you can and increase your distances and loads gradually.
- Ignoring discomfort in your body
Always listen to your body and look for any signs of discomfort or pain. Avoid running beyond your fitness level because doing so will place unnecessary strain on your muscles, ligaments and tendons. Putting too much load on your body can result in shin, knee or hip pain that will require treatment.
Physiotherapy Treatment for Running Injuries
If you experience any discomfort or sustain an injury while you are out for a run, follow these tips for recovery:
- Slow down or stop running
Don’t push through the pain. In some instances, you may need to take a complete break from running for a while, but in most cases reducing the speed, distance, hills or frequency of your runs will be enough to help you recover.
- Stretch
Light stretching will help release muscle tension so if you experience any cramping, gently stretch the area.
- Treat the injury
If you have a sprain, use an ice pack on the area to reduce inflammation, elevate the leg, apply compression and rest when necessary.
- Seek help from a sports physiotherapist
A physio who specialises in running injuries will be able to correctly diagnose and treat your problem. Regular visits will ensure your recovery is safe, effective and pain free.
How to Prevent Running Injuries
To reduce your risk of injury, keep the following in mind:
- Increase your distance and intensity gradually and include rest days to prevent overloading.
- Stay healthy by becoming stronger to support your joints and soft tissue.
- A foam roller is a self-massage tool to increase flexibility and loosen you up before a run.
- Have a physio analyse your stride to check your technique so you’re running efficiently..
If you allow your injury to heal completely you will be able to return to running in the future. Call the team or book an appointment online with Melbourne Sports Physiotherapy in St Kilda, Essendon or Blackburn and they will have you running again as soon as possible. With expert knowledge their advice will help you move well and live a healthier, more active and fulfilling life.
