Injury prevention

If you’re a runner, or starting to exercise for the first time in a while, you may be at risk of a soft tissue injury. These injuries are caused by the over-use of bodily tissues, which makes the tissues start to break down, causing pain.

Soft tissue injuries can occur in:

Muscles – e.g. a tear or a trigger point
Tendons – e.g. Achilles tendonitis
Bones – e.g. shin splints and stress fractures
Cartilage
Ursa – fluid-filled sacks that reduce friction when tendons run over bones
Nerves
Skin – e.g. blisters

A sudden increase in your training load, especially running, can cause soft tissue injuries. Your bones and muscles need to adapt gradually to your increased training load. If you start to do too much training too soon, the weakest point of your body (usually soft tissues) will break down.

Preparation tips to help you avoid soft tissue injuries

There are some simple ways you can avoid soft tissue injuries as you prepare for the HBF Run for a Reason:

Set a structured training schedule to gradually increase your training load.
Schedule days of rest to allow your body to recover.
See a qualified physiotherapist to set a core strength program. This will help to make the most of your biomechanics (body mechanics) – e.g. if you have weak abdominal and gluteals (buttock) muscles you may put more pressure on your knees and hips. A musculo-skeletal screening by a physio can help determine any potential weak points and you can work on these as part of your training schedule.

To stretch or not to stretch

alt Some people go for a run and have to stop after 5 minutes to stretch, as their leg muscles get tighter and tighter unless they do. Other people can start running cold and run an entire marathon without stretching at all.

Pay attention to your body and if you feel stiff – then stretch. Stretches are better done warm than cold and should be held for at least 20 seconds.

If you feel a new pain or niggle while you’re training, don’t ignore it. If you have an injury, don’t wait for it to get better – see your local physiotherapist for diagnosis, treatment and a management plan.

Remember, your physio’s goal is to keep you moving.

By Adam Floyd, Physiotherapist, Regenerate Physiotherapy, Fitness and Rehabilitation