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Running injuries and how to prevent them


✨How can we reduce injuries?

Know the risk factors!

A) Increased BMI above 30.

B) Previous injury in the last 12 months.

C) Too much running - for novice runners (less than 3 years) 6-7 times a week / more than 65 km a week or the distance increased by 9.5km a week.

D) Too little running - 1 run a week or less than 2 hours a week.

E) Cadence - speed of running can increase the risk of certain injuries.


✨Flexibility and strengthening are also very important.

There is a lot of literature for not over stretching but there is a sweet spot for stretching.

Strength training for both legs is important 1-2 times a week, focusing on differences in the hips, knees and feet.


✨Orthotic may or may not be the answer. There is a natural pronation of the foot when running. However, your running shoes should NOT give you blisters.


✨If you are interested in a running assessment or a BODY MOT (where the physio assesses your flexibility, strength, functional movements etc) to improve your running please contact us.


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