How To Be A Lifelong Runner | Nose Creek Physiotherapy
Blair Schachterle Health Tips

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How To Be A Lifelong Runner

As runners, it takes a lot to stop us from heading out the door and pounding the pavement. Pelting rain, frigid winters and sickness usually aren’t enough to keep us from lacing up our shoes.

Personal Message from Grace, our Physiotherapist:

“Unfortunately, the same holds true for running-related aches and pains. I certainly am guilty of running through injuries and I can tell you first-hand that it usually doesn’t turn out for the best. As runners, we really need to listen to our bodies, especially since most research shows that 50% of runners suffer from at least one running injury each year. I want to keep you on the road doing what you love, so read on and learn about some of the most commonly seen injuries and some key injury prevention tips so that you can become lifelong, healthy runners.”

Most Common Running Injuries

  1. Medial Tibial Stress Syndrome (aka “Shin Splints”)

What is it? Injury resulting from the constant pull of muscles on the shin bone, often a result of training errors (e.g. increasing mileage too quickly)
Symptoms: Dull, achy pain along the inside border of the shin bone

  1. Achilles Tendinopathy

What is it? Overuse injury as a result of overloading the calf muscles, causing the achilles tendon to become stressed
Symptoms: Stiffness that becomes pain just above the back of the heel area

  1. Plantar Fasciitis

What is it? Inflammation of the plantar fascia, a thick tissue running from your heel to your toes, as a result of being stretched or twisted too much
Symptoms: Pain near the heel that is worse with the first couple steps in the morning

  1. Patellofemoral Syndrome (“Runner’s Knee”)

What is it? Poor tracking of the kneecap over the thigh bone, usually as a result of muscle imbalances around the knees and hips
Symptoms: Aching pain in the front of the knee that is worsened by climbing stairs, running and sitting for long periods


Running Injury Prevention Tips:

  • New runners: start with a run-walk program, such as 20 minutes of alternating 1 min run, 1 min walk
  • Ensure you do a proper warm-up: depending on your workout this may just mean a brisk walk to start and maybe a few stretches
  • Vary your route: mix it up so that you minimize the repetitive stress on certain muscle groups.
  • Increase your running mileage by no more than 10% each week
  • Replace your shoes once they have 300-500 miles on them, depending on your weight

If you start to experience any discomfort during your runs that goes beyond your typical muscle soreness, stop all aggravating activities and follow the RICE protocol of Rest, Ice, Compression, Elevation.

If the pain persists, book an appointment with a Nose Creek Sport Physiotherapist so that they can determine the cause of the pain, help you with more immediate pain relief and guide you through a specific, individualized exercise program to prevent future injuries.
If you would like to go through the complete retraining and rehabilitation program, give us a call (403) 275-7728.

Blair Schachterle
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