Running Injuries Part 1:

One of the most common injury trends we find at our clinic is running-related injuries in early spring. After a few months of sedentary activity indoors, our bodies have de-conditioned to regular exercise. Many of us are eager to go full-throttle training for the next big race, and over-use injuries occur.
 
We find the following common injuries in early Spring:

• Achilles Tendinitis
• Runner’s Knee
• IT Band Syndrome
• Snapping Hip Syndrome
• Shin Splints
• Plantar Fasciitis

 
In order to prevent these conditions from slowing you down, take the following general precautions:

• Monitor Training – Gradually increase your distance and time of run. A general rule is to not increase your training volume by more than 10% per week
• Warm-Up – Perform walking or light jogging before running at regular pace. This helps bring blood flow to cold muscles and tendons
• Break In New Shoes – If you have purchased new running shoes in the winter, wear them for short running distances first before taking on longer runs
• Strength Training – A regimen of ‘Pre-hab’ exercises can help strengthen muscles and tendons for running, and prevent injuries from ever occurring. Please refer to Part 2 in a couple weeks for some examples

            With spring just around the corner, we’ll be involved in activities and exercise that require proper balance. But over the winter we’ve lost the conditioning needed to ensure safe balance. What is balance, and how can we train it?
 
Your Body Uses 3 Components to Stay Upright:

• Inner Ear (Vestibular System)
• Vision
• Muscle Coordination

 
If any of these 3 factors are weakened, balance is harder to maintain. Use some of the following tips to enhance each of these factors

• Have an annual eye exam – make sure your prescription is up to date and appropriate for each eye

• Review your medications and supplements – medications that interact with each other, or those that are overdue, can affect your vision and inner ear coordination. Consult your family physician regularly 

• Maintain Muscle Strength and Keep Moving – strength directly affects your balance. To maintain your strength, try activities such as swimming, cycling or strength training. You can also partake in sessions of Tai Chi or Yoga for coordination and flexibility