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Getting back to Running

Getting back to Running

Posted by on 19-04-2021

Spring is here! It’s finally time to get back outside and get active. You might think you’re ready to immediately jump back into running, but not yet! If you’ve taken a break from running over the winter, or you’re a first-time runner this spring, there are a few things you should know before hitting the pavement.  Runners can experience a variety of injuries in a variety of places, such as your lower back, knees, ankles and feet.  Some common and more minor running injuries include shin splints, sprains, and strains; most often a pull in your hamstrings or pain after rolling an ankle.  Other more serious injuries include runner’s knee, Achilles tendonitis, IT band syndrome, plantar fasciitis, or stress fractures.  These injuries are typically caused by overuse, old equipment or poor running technique.  These injuries typically manifest themselves as pain and swelling in the affected area. 

 

For those of you who haven’t been running throughout the colder months or have decided to start running for the first time, a key recommendation is getting into running gradually.  It’s important to build up your running speed and distance in intervals rather than jumping right into a marathon.  One strategy for increasing your training capacity is to use the 10% rule.  This rule recommends you increase your running volume, distance, time, or speed by no more than 10% at one time.2  This will prevent you from straining your muscles if they haven’t been in use for a while. 

 

The next step in preventing injury is buying yourself a proper pair of running shoes. It is recommended that running shoes be fitted around the heel and to have wiggle room around the toes.1   A proper pair of running shoes will help support your feet and ankles during the repetitive movements of running.  Experts also recommend replacing running shoes every 600-900 kilometers, or every six months if running regularly,2 since frequent running will wear down the soles of your shoes.  

 

All runners should maintain proper running technique.  As everybody has unique ways of running, there is no one strategy that is best for everyone. Talk to your physiotherapist or running coach about your running technique and how you can improve.2 It is also recommended to vary where you run by including softer running surfaces.  Running on the concrete road or sidewalk is very hard on your legs and feet.  Try to find a nearby track or trail so you can alternate the surfaces you run on.  Once you’ve found your running route, make sure to alternate which direction you are running in as well.  Reversing the route will turn the uphills to downhills, right turns to left turns, and ensure you are training your muscles evenly.  Adding other exercises or physical activities into your routine will help prevent injuries as well. It is important to include a quick, dynamic warm up, such as a light jog or other brief cardio.1  Make sure you are strength training your muscles as well. Maintain your hip and gluteal muscle strength to protect the lower legs, knee and ankles.  Cross-training is another way to prevent injuries by switching up the kind of exercise you do. Swimming and cycling are two similar aerobic exercises that give you some relief from the impact of running.  

 

One of the most common types of running injuries, believe it or not, is a re-injury.2  It is very important to monitor and treat all injuries, no matter how small they may seem.  Runners will often assume the pain they are feeling will sort itself out and continue to run or train on an injury.  It is recommended to get an early diagnosis of this injury, give yourself a break from training and prevent further aggravation of the injured area. 

 

Physiotherapists are no stranger to running injuries; as much as we love seeing you in the clinic, we want to help you prevent getting hurt from running.  If you have any further questions, or have a nagging running injury, don’t hesitate to book an appointment with us.

 

  1. 6 Expert Tips to Prevent Running Injuries, October 2020, Cleveland Clinic, https://health.clevelandclinic.org/how-to-prevent-running-injuries-6-expert-tips/
  2. The 8 Most Common Running Injuries, July 2020, Healthline, https://www.healthline.com/health/running-injuries
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Bryce Lee
Bryce Lee
13 September 2023
Adam was super. Always positive and very encouraging thru my rehab.
Marcello Sapienza
Marcello Sapienza
10 August 2023
Excellent service . I highly recommend this clinic. Teresa the receptionist is very helpful and nice . Adam is a knowledgeable physiotherapist. And Fatima is a very good acupuncturist .
Samantha Duncan
Samantha Duncan
25 July 2023
Excellent experience with Adam - thorough and very personable.
Kristin Patterson
Kristin Patterson
26 June 2023
Marshall was very helpful and professional and worked with me on a very painful knee injury. i began a few months ago barely able to bend it or walk up and down stairs and have improved greatly with his program. i am now able to run up and downstairs with no problems and am almost back to 100%. the receptionists are also accommodating and professional and were easily able to process insurance claims, answer questions, and reschedule appts when i was sick or something came up. i was very impressed by my experience here and would recommend it wholeheartedly to anyone looking for a new physio!
Adriano Trapani
Adriano Trapani
13 June 2023
Great experience. I had foot pain that wouldn’t go away so I came here and found so much assistance in regaining my mobility.
Kartik Uppal
Kartik Uppal
8 June 2023
Went to the Pape and Danforth clinic for a massage with Robert. Customer service from initial onset was with Therese. Was very patient with me when it came to form filling and billing. Robert was also extremely good at working on my pain points and being thorough with his explanations. Overall great massage, experience and education!
AD
AD
26 March 2023
Everyone at this clinic is very kind and professional- Would recommend!
Efficient Sense
Efficient Sense
7 January 2023
Trevor is great! He has guided me on my road to recovery. Staff is also friendly and knowledgeable. Nachi is also great!
Lucy Barron
Lucy Barron
5 December 2022
I would highly recommend the services of Trevor - he provided excellent care. I received a thorough assessment and a clear treatment plan. Trevor is knowledgeable, friendly and is a good communicator. The office is well-equipped and Mina at the front desk was always very welcoming.
Sabrina Oliver
Sabrina Oliver
15 November 2022
I have seen Trevor for several different problems over the years and he has always done an amazing job helping me with my recovery. He is knowledgeable in many areas and always happy to answer questions and explain what he is doing. He is thorough with assessment and treatment so you always feel like you are in good hands. He is also very honest and won't push you to keep coming if he doesn't feel you need it. Mina at the front desk is really welcoming and the clinic is very clean and comfortable. Overall a great physio experience and would highly recommend to anyone!