Preventative vs Reactive
It’s always better to take a preventative approach to injury prevention rather than a reactive approach.
A reactive approach to injury is when we wait to get hurt before acting and normal panicking!
A preventative approach to injury is when we take steps to look after our bodies with the aim of preventing injury.
Of course injury can strike at any moment simply by rolling an ankle in a pot hole or a fluke accident but by following the steps below you can take a preventative approach to injuries and reduce the risk of picking up an injury leaving you sidelined for weeks or even worse months!
Diet
Maintain a healthy balanced diet. This means reducing fat intake, increasing intake of vitamins, minerals and anti-oxidants by eating at least 5 servings of fresh fruit and vegetables per day. A lack of muscle energy can lead to muscle fatigue and increase the likelihood of muscle strain. Increased energy requirements for exercise that lasts 90 minutes or more can be satisfied by increasing carbohydrate intake prior to the activity.
Hydration
Adjust water intake depending on the weather conditions. Tea, coffee and alcohol intake should be minimised as these substances are diuretics that lead to dehydration. Dehydrated body tissues are much less elastic and don’t absorb the stresses of exercise so well. By exercising when dehydrated the likelihood of developing an overuse injury is increased. You should be well hydrated, before during and after exercise.
Warm Up
Never skip or neglect your warm up if you’re short on time. A warm up is intended to raise the body temperature and prepare a person to take part in an exercise activity. Warming up allows muscles and tendons to become more extensible. Research has suggested that this decreases the incidence of muscle and tendon injuries.
Start Slow
We’ve all seen the Kenyans jogging to start runs and they’re not being lazy!! The tissues of the body, such as tendons, muscles, skin and joints need to adapt to the demands that exercise is putting on them. Starting at a high intensity will overload the tissues and lead to injury. Start your easy runs at a low level and gradually build up to allow time for your body to adapt.
Trainers
Running is a relatively cheap sport, trainers are the most important piece of kit you will need. Make sure they’re appropriate for your running gait and type of running you’re going to be doing. Take the time to visit a specialist running store and get your gait checked and speak with the staff. Yes you can buy trainers cheaper online, however unless you’ve been running in the same trainer for years with no issues how do you know you’re purchasing the correct type of trainer and size? Also I hear many people saying I fancy a change… if it’s not broke why change. Running trainers are meant to perform not necessarily look good (unless you run in New Balance in which case you get both ;-)) so if you’ve been running injury free and had no issues with your trainers, stock up! One last thing on trainers you should really be changing your day to day mileage trainers approximately every 400-500-miles but this is dependant on the brand of trainer you wear and your style of running.
Soft Tissue Message
Massages help lessen muscle tension and improve range of motion, whilst also making you feel relaxed! Regular massage can help soften tissues and relax tightened muscles. It also removes adhesions between fascia and muscles (places where the two stick together and restrict muscles’ movement). By breaking down stuff and restricted muscles this will not only help you move more efficiently but also ensure you’re keeping on top of smaller issues before the become much bigger issues which can keep you sidelined!
