5 tips to reduce the risk of running injuries
In his first blog, Marco Antonetto – Clinical Lead and Senior Osteopath & Medical Acupuncturist at Nordic Balance – gives us 5 tips to reduce the risk of running injuries.
It is normal, as a runner, to experience some sort of pain at some point. What is not normal is when this pain becomes chronic or a recurrent injury. The current medical evidence suggests that almost half of the non-professional runners get a recurrent injury, mainly affecting their knees, calves and ankles.
Is it the shoes we wear, or the poor technique? Or do we keep neglecting strengthening and conditioning? The truth: It could be one or all of these things.
The good news is that most experts agree that to lower injury risk, you need not a magic bullet, but a loaded gun. Better news is that we’re giving away 5 bullets you can use to help prevent running injuries!
Top tips
- Don’t skip strength training: one of the best bullets is a strong and conditioned body. Strong muscles, ligaments, and tendons guard against impact, improve form, and lead to a consistent gait.
- Get a tailored program, don’t ask Dr. Google: to be an effective bullet, strength and conditioning must be tailored to the individual and prescribed by a professional. What works for Google, might not work for you.
- Incorporate stretching in your daily routine: yes, DAILY, not just when you run. Power is nothing without flexibility and control!
- Incorporate self release techniques into your running routine: a physical therapist can show you how to self-release selective areas of your body and prevent the build up of tension and biomechanical dysfunction.
- Get a physical assessment: this is the best way to detect if there are any discrepancies, weaknesses or biomechanics dysfunctions that might lead to future injuries. Prevention is the key!
About Nordic Balance
Nordic Balance in Wimbledon Village offers an integrated approach to health and wellbeing. They provide a range of natural therapies, including Physiotherapy, Chiropractic, Osteopathy, Shockwave Therapy, Sports Massage and Podiatry.
They are passionate runners and experts in preventing and resolving running injuries. For more information please go to: wimbledon.nordicbalance.co.uk.
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