HOW TO PREVENT RUNNING INJURIES WITH PHYSIOTHERAPY
Running is a high impact activity and running injuries are common but preventable. Injury prevention should be a part of your routine whether you’re a recreational runner or a marathon runner. Physiotherapy is preventable tool to help you run better and safer.
Running without proper training ma lead to
* Shin splints
* Patellofemoral pain
* Achilles tendinitis
* Plantar Fascitis
* ITB syndrome
These injuries can be prevented with proper running training, load management and gait analysis.
INJURY PREVENTION
1. Gait Analysis : Helps you to identify how your feet contact the ground, alignment of the torso and lower limb, any imbalance in between right and left side.
2. Strength Training : Strength training programs to correct imbalances and provide more support to the joint. Strengthening of hip muscles, core and calves are the target areas.
3. Improve flexibility – Reduce muscle tension and increase range of motion. Target areas – calves, hamstrings, ITB, hip flexors.
4. Manage training load – Overtraining is the leading cause of injury. Manage your training load by creating a progessive training plan, include recovery days , avoid spikes in milage.
5. Proper Footwear and Orthotics : Physiotherapists can recommend you custom made orthosis and exercises to correct flat feet or overpronation.
6. Recovery – Manual therapy can help with reducing tightness and preventing injury with the help of techniques such as – deep tissue releases, joint mobilizations, taping, cupping and dry needling.
You can avoid being hurt when running. You don't have to keep failing at the sport you love if you get the appropriate advice. Physiotherapy gives you the tools to run smarter, not just harder. Whether you're rehabbing or planning ahead, a physiotherapist can be your best help on the road to injury-free running.
