How to Prevent Running Injuries – Part 2

In part 1, I explained the importance of listening to your body when running.  I know want to build on this and focus on specific actions you can take.

Flexibility

The natural stress-recovery cycle of running can cause the muscle fibers to knot up and stick together, limiting their function and leaving you more susceptible to injury.  Breaking down these adhesions increases the muscles mobility which allows it to properly contract and lengthen.  Sports or Deep Tissue massage can break down any adhesions or you can use a foam roller.

Strength

When a strong body runs, the brain tells the muscles to brace for impact before the foot hits the ground.  The glutes and core contract to steady the pelvis and leg, and the foot and ankle muscles are activated to provide a solid foundation to land upon.  If there was one muscle group I would encourage you to target it is to strengthen your glutes.  The one leg squat is ideal for this.

Shoes

Please don’t choose running shoes based on the brand.  The best running shoes for you tend to be the ones that fit your feet the best and are most suitable for the terrain on which you run.   For example, people with flat feet are best with motion control shoes while people like me with rigid, high arches need extra cushioning.  Remember a pair of running shoes should be worn for no longer than approximately 400 miles.

Related Posts

  • Holistic holiday first aid kit – part 1

    I am off to Japan soon which inspired this blog article.  So I wanted to share with you some ideas about a holiday first aid kit. The first thing I pack is rescue remedy which relieves stress and anxiety - I basically pack this in case flights get cancelled, luggage gets lost etc. The next thing I pack is Traumeel, in case I get a soft tissue injury i.e. sprain or strain. Traumeel is a homeopathic combination preparation that reduces inflammation, swelling, and oozing. The pharmacology involved is not yet understood. Studies suggest the drug modifies the action of neutrophils and the release of inflammatory mediators. Injected locally, its analgesic effect is comparable to steroids but without the risks of tendon rupture or skin depigmentation.   I personally take tablets or use a cream because I am whimp who doesn't like the idea of injecting herself.  Plus I don't think its very practical to try and take an injection kit through an airport! Traumeel has been available for eighty years and is suitable for frequent use, with the only contraindication being adverse allergic reaction. Among elite athletes its use is common and anecdotally it attracts very favorable reports. There is data to suggest comparable efficacy of both topical and injected Traumeel when compared with  Nonsteroidal anti-inflammatory drug therapy, with fewer side effects and greater patient satisfaction. References https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3085232/ Schneider, C, Klein, P et al (2005) ‘A homeopathic ointment preparation compared with 1% diclofenac gel for acute symptomatic treatment of tendinopathy’. Explore(NY); Nov;1(6):446-52. Birnesser, H et al (2004) ‘The homeopathic preparation Traumeel S compared with NSAIDS for symptomatic treatment of epicondylitis’. Journal of Musculoskeletal Research, Vol. 8, Nos. 2 & 3 119 -128.

  • Health New Year’s Resolutions

    The new year is a natural time for focusing on new goals.  At the end of the festive season we can feel like we have over indulged so want to refocus on health.  I know I certainly feel like that.  So I wanted to share some ideas for health new year's resolutions.

    1. Focus on 1 health goal for 2018 as this focus will help you acheive it.
    2. Use the stairs more.
    3. Go outside for a daily dose of vitamin D.
    4. Focus on your breath when you feel the stress coming on. It's a mini meditation session.
    5. Turn off all electronics 20 minutes before lights out at bedtime.
    6. Write down everything you're grateful for at the end of the day.
    7. Drink more water than cafine.
    8. Add one thing to your life that brings you joy.
    9. Cook at home more frequently.  You’ll end up getting healthier in the process.
    10. Forgive someone. Anger and resentment is like holding onto internal poison and can even harm your physical health. Life’s too short to not move on.
       

  • Does abstinence improve sporting performance?

    I know lots of my readers take part in sporting competitions and they always want to perform at their peak and win.  So is it best to abstain the night before a competition?  Certainly here is a myth that abstinence before sporting activities improves performance? But does it? Researchers at the University of Florence reviewed hundreds of studies to determine if there was any truth in the myth that abstinence helps performance.  They found no evidence to support the myth that abstinence before a sporting competition improves performance.  In addition they found no evidence that having sex the night before impairs performance the next day.  They came across one study that found marathon runners did better the next day after having sex the night before. All sporting competitions are as much about the mind as the physical activity.  So the impact of sex the night before on marathon runners may be psychological.  Maybe that is why the organisers of the Rio Olympics distributed more than 450,000 condoms in the athletes' village during the 2016 Olympics. Reference Stefani Laura, Galanti Giorgio, Padulo Johnny, Bragazzi Nicola L., Maffulli Nicola, 2016, Sexual Activity before Sports Competition: A Systematic Review,  Frontiers in Physiology, Vol 7, pg 246 http://journal.frontiersin.org/article/10.3389/fphys.2016.00246