The clocks have changed, the lighter evenings are here, and the days are officially getting longer

The clocks have changed, the lighter evenings are here, and the days are officially getting longer, so hopefully, reading after last month’s newsletter, you’ve all been getting outside more and increasing the amount of Lux you’re getting.

After the traumatic experience of the men’s Six Nations rugby for the England fans amongst you, we’re hoping for a better outcome in the women’s tournament starting on the 11th April. April is a big sporting month, the Boat Race, Grand National, masters golf, and marathon season are upon us. In the UK, we have Brighton, Manchester and London; globally, it’s also Boston and Paris. You’ve likely seen a lot of people bounding through the streets recently, as running is a hugely popular way to keep fit and a relatively cheap sport to participate in.

We’re taking a deeper dive into running injuries this month, which we see a lot of at Remedy Health Clinic, at all times of the year.

RUN: Better, Faster, Longer, Stonger

Do you dream of being that runner where every step of every mile is 100% pain-free? No aches, no twinges or niggles, no lingering soreness from yesterday’s session. Well, you are not alone; research shows that as many as 79% of runners get injured at least once during the year. Stop. Think about that number for a moment; nearly 8 out of every 10 runners you see at your next race have been or will be injured sometime that year.

Think of running pains in terms of a spectrum. At one end, you have severe, full-blown injuries, which we refer to as the red zone. This includes stress fractures that require time off. The other end, where you’re in top form, is the green zone. Mild, transient aches that bug you one day and disappear the next sit closer to the green end.

Unfortunately, many runners get stuck in the middle, in the not-quite-injured but not-quite-healthy yellow zone. Your ability to stay in the green zone depends largely on how you react to that first stab of pain. Often, a little rest now, or a reduction in training mileage and intensity, with some treatment, can prevent a lot of time off later. Developing a proactive long-term injury-prevention strategy, such as strength training, stretching, regular massage, and foam rolling, can help keep you in the ‘green.’ Physical therapy is a lot like homework; not all of us like doing it, but if you don’t, you’re sure to get in trouble at some point!

You can find more information and exercise leaflets for injury prevention at this link.

The Key Factors in Preventing Running Injuries

The high rate of running injuries makes focusing on prevention key. If you can prevent injuries, you’ll be able to run more consistently, reach a higher weekly mileage, do more challenging workouts – and ultimately, race a lot faster for longer. These are the biggest factors in running injuries.

Training errors
Overloading tissues from the constant repetition of running. Watch your mileage; you should aim to increase your weekly mileage by no more than 5-10%. Include recovery days and cross-train. Run on different routes and surfaces (including grass) to vary the repetitive nature and load on your body. You should also rotate between 2-3 pairs of different running shoes. Group runs are great for motivation, fun and company, but ensure you can run at your pace within the group and don’t get dragged off on long, or hilly, runs if you are not ready.

Biomechanical factors
The way you run, or your running ‘style’ is very relevant. We all know that some people look fantastic while others look dreadful. However, how you look does not relate to how ‘stressful’ or efficient your action is. Style can be difficult, or even impossible, to change, so always consult a coach or therapist experienced in working with runners.

Recovery time
Running places stress on the body. If given adequate time to recover, these stresses will serve as stimuli, prompting the body to adapt positively, making it fitter and stronger. However, if there is inadequate time between training sessions, the body does not fully recover and minor tissue damage can consequently develop into an injury.

Inadequate nutrition
Hard training causes depletion of muscle’s glycogen stores. Muscle glycogen is an essential fuel during strenuous exercise; its depletion causes fatigue and inhibits performance. If glycogen stores are not effectively replaced, you will start the next run in a semi-depleted state, causing potential fatigue and therefore increased injury risk. The same may also be true of dehydration and fluid replacement after exercise.

Muscle imbalance and weakness
This overlaps with posture and anatomical factors (like being ‘flat footed’ or having knock knees). We adopt stressful postures daily, particularly when sitting, which can lead to muscle imbalances. Static positions held for long periods, or jobs that may lead to overdevelopment of some muscles and underdevelopment of others, create imbalances between abnormally tight, shortened muscles and weak, long ones. This will alter movement patterns and postural control, increasing the risk of injury. An osteopath, chiropractor or massage therapist can be a great help in this situation.

Prior Injury
One of the strongest risk factors for injury is a previous injury in the past 12 months. Ideally therefore you want to prevent the first injury! If not, ensure your injury is fully treated, healed, and rehabilitated before you start a progressive return to running to avoid reinjury. Even if you don’t feel pain from the injury, you may need to continue your rehabilitation treatment for some time after the injury has ‘healed’.

Strength training
Weak muscles are more prone to injury and less resilient to the impact forces of running. Focus on fundamental strength exercises. For runners, single-leg strength is key. When running, you are never on both feet simultaneously. Each leg needs to be strong enough to absorb the ground reaction forces, which are about 2.5-3 times your body.

Flexibility
Mobility – or the ability to effectively move through a full range of motion – is key to a healthy body. Running causes scar tissue and muscle adhesions form, which reduce your mobility and negatively impact your stride. A large proportion of nontraumatic running injuries stem from muscle tightness leading to restricted biomechanics and alterations in running gait. Dynamic stretches daily, even if you don’t run that day, are great for general strength, flexibility and stability. These include leg swings, lunges and squats. Even when brushing your teeth balance on one leg to improve core strength and stability. Use a foam roller regularly, and get regular massages if you can. Prioritise those especially tight “trigger points” to stay loose and supple. Keep moving during the day, stretch at your desk, keep a tennis or golf ball in your drawer, and roll the soles of your feet whilst working.

If you do pick up an injury (including ‘tightness’, irritation, or ‘ a niggle’) that you’re worried about, then we can help

If you do pick up an injury (including ‘tightness’, irritation, or ‘ a niggle’) that you’re worried about, then we can help. The sooner it’s treated, the better & get you back to running. Our team at Remedy Health Clinic are experienced in treating running injuries, and will do their best to get you ready in time for your next event.

If you’re running a spring marathon or taking part in another event in the coming months

If you’re running a spring marathon or taking part in another event in the coming months, don’t forget to book your pre- and post-event massage package to get you prepped for the big day and help you recover & save yourself £20 by booking them at the same time!