With the warmer weather starting, many of us are either increasing our training or looking to increase our activity – especially running training – so to help you moving and stay injury free here are 4 Tips to Keep YOU and your loved ones injury free from Grande Prairie Physiotherapy & Massage located in Grande Prairie.
Many people get so excited by the warmer weather and impatient at their slow progress that they go from 3 months on the lounge to attempting a marathon in 4 weeks – this is a recipe for disaster. Make sure you increase your running and training times by small increments only – a 5 -10% increase in either distance or time each week is plenty and will ensure you stay pain free. One of the biggest predictors of injury in runners is rapidly increasing training volume – the more training you do the greater the risk it is simple maths.
Make sure you get a good pair of running shoes BEFORE you start your training program.
Many new runners get injuries due to following a route that has too many hills in it – hill running is a great training tool but hills also cause incredible demands on the joints of the lower body and can accelerate injury risk in certain people. Try and stay on the flat for the first few months and then add some hills in as your fitness improves – it is better to be running on the flat than not running at all.
We mentioned a moment ago that one of the biggest predictors of injury is training volume – the other biggest predictor is past injury history. It amazes us here at Grande Prairie Physiotherapy & Massage located in Grande Prairie the number of people that had an injury at the end of their last training or sport season – and do not have any treatment or assessment on that area prior to starting next seasons training . The injury may have left some scar tissue, reduced range or muscle weakness that will greatly increase the injury risk when training resumes.
To help you stay active and exercising Grande Prairie Physiotherapy & Massage located in Grande Prairie offer FREE Injury pre-assessment. Call 780-357-0095 to get your FREE Injury pre-assessment done.