Avoiding Common Training Injuries

As sports physios we see and treat a lot of running related injuries, especially early in the new year when people take up running to start training for new challenges!

Some of the common types of running related injuries are hip pain, knee pain/ tendonitis, shin splints, achillies tendonitis and plantar fasciitis (foot pain).

These are types of overuse injuries which usually occur as a result of poor lower limb biomechanics, i.e. suboptimal joint alignment when running which is caused by tight and or weak muscles.

 

A large part of treating these injuries involves us assessing your running biomechanics and advising you on the specific strengthening and stretching exercises suitable for you to prevent these injuries recurring.

As part of your training we would recommend that you include flexibility work ie stretching and core strengthening work. Yoga and Pilates classes can be good for maintaining these.

Top level athletes have biomechanical screenings regularly throughout the year and their strength and conditioning programmes adjusted to optimise their strength and flexibility to prevent injury, we call this “pre-habilitation”.

If you are interested in a biomechanical screening you can contact us at spire to arrange an appointment with one of our physios.

Below are some practical tips on stretching and strengthening from our physiotherapists which can help minimise injury risk.

Important muscle groups to stretch are the calves, hamstrings, quads, hip flexors and gluts.

 

Quads stretch rooated Quads stretch 2 rotated Hip flexor rotated Hamstring stretch rotated  Calf stretch rotated Calf stretch 2 rotatedGluts stretch

 

By Spire Physiotherapist Kirsty Carroll

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SCHEDULE OF RACES

Date: 29 June, 2014
Distances: Half Marathon & 10K
Start line (both distances): Meadowbank Stadium
Start time: 9:00am
Half Marathon Finish Line: Meadowbank Stadium
10K Finish Line: Holyrood Park