Running is one of the most popular forms of exercise, and for good reason. It’s a great way to improve your cardiovascular health, burn calories, and boost your mood. However, running can also be hard on your body and potentially lead to a range of injuries. If you want to keep running injury-free, here are a few ways how.
One of the most common mistakes that runners make are going too fast, too hard and too quickly. If you’re just starting out, or coming back from an injury, it’s important to build up your pace and training gradually. We recommend increasing your training load by 10% per week. In addition, this will give your body time to adapt to the new demands of running and reduce your risk of injury.
Putting on your shoes and taking off into a sprint can significantly increase your risk of injury. That’s why it’s vital that you thoroughly warm up before running. Exercises such as lunges, leg swings and high knees are perfect for warming up the muscles and joints. Warming up will also help increase your range of motion, improve your flexibility, and reduce your risk of injury.
When it comes to injury prevention, we all know that form is everything and running is no exception. Running with the correct form helps reduce the impact on your joints, particularly your knees and ankles. When you land on your midfoot instead of your heel, it allows your foot and leg to absorb the shock of each step, which can help prevent injuries like runner’s knee, shin splints, and stress fractures.
Running with the correct posture and proper alignment allows your body to move more efficiently and enhances balance. While it can be challenging to hold form for those new to running, it can significantly impact your performance and the potential risk of injury.
When running, your feet are the first point of contact with the ground, so why wouldn’t you make sure that you’re wearing the correct shoes? A good pair of running shoes should provide adequate support, cushioning and should be suited to your gait. As everyone’s feet are different, you may want to consider being fitted at a specialised shoe store, where they measure your gait and foot shape to help select the best shoes for you.
Finally, it’s important to listen to your body when running. If you feel pain or discomfort, don’t ignore it. Stop. Pushing through pain can lead to more serious injuries. It’s also important to take rest days and allow your body time to recover between runs. If you’re currently experiencing sharp or sudden pain, talk to our experienced physios this week.
Running is a great way to stay fit and healthy, but it’s important to take steps to prevent injuries. By increasing your load gradually, wearing the right shoes, warming up properly, using the correct form, and listening to your body, you too can reduce your risk of injury and keep running injury-free.
At Progressive Sports and Spinal Physiotherapy Penrith, we are able to assess, treat, educate and manage all musculoskeletal injuries. We focus on hands-on treatment, exercise prescription and self management techniques tailored to your specific needs. We utilise evidence based treatments to maximise your outcomes.
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Julian graduated from the University of Sydney in 2020 with a Bachelor of Physiotherapy, achieving First Class Honours. With a strong foundation in evidence-based practice, he has developed a special interest in treating hand and vestibular injuries. His expertise also extends to managing sports-related injuries, especially those common in grappling sports. Having trained in these disciplines himself, Julian brings a unique understanding of the physical demands and challenges involved, allowing him to provide highly personalised care to athletes and active individuals alike.
A firm believer in proactive healthcare, Julian advocates for everyone to prioritise their physical health and take steps to prevent injuries before they happen. His approach emphasises avoiding orthopedic issues, leading an active lifestyle, and ultimately extending one’s health span. Through his work, he aims to empower clients to not only recover from injury but to achieve lasting well-being in their everyday lives.
Elin, is an alumni of St. Edward’s University and holder of a Bachelor’s degree in Kinesiology, furthered her academic journey by attaining a Doctor of Physiotherapy from Macquarie University in 2022.
Her passion for sports, particularly football (soccer), is evident in both her academic pursuits and personal endeavors. Specialising in the comprehensive well-being of athletes, Elin focuses on restoring them to peak performance while actively preventing future injuries.
Elin’s professional expertise is centered on musculoskeletal rehabilitation, with a specific emphasis on addressing and preventing knee injuries. Her approach integrates expert treatment with a commitment to educating and empowering patients, fostering their active involvement in enhancing their health and overall quality of life.
As an active participant in NPL football with SD Raiders, Elin brings firsthand experience and a profound understanding of the sport’s demands. Beyond the field, she extends her influence by contributing sports coverage over the weekends.
Christopher (Chris) Han graduated from the University of Sydney with a Bachelor’s Degree in Occupational Therapy, and then completed the Doctor of Physiotherapy program at Macquarie University in 2018. Chris is currently undertaking his PhD at the University of Sydney and Institute for Musculoskeletal Health in the field of low back pain and is due to complete this in early 2024.
Chris is currently an assistant Physiotherapist for the NRL Referees. Chris has previous experience as the head Physiotherapist at Panthers Premier League Netball and a number of elite sporting athletes in the private setting.
Through Chris’ experiences, he has a particular interest in all areas of the body and musculoskeletal physiotherapy, sports, vestibular rehabilitation, and Men’s Health (pre and post prostate surgery).
Suzanne graduated from Western Sydney University with a Bachelor of Health Science (Sports and Exercise Science) in 2015. She then went on to continue her studies at Macquarie University graduating from the Doctor of Physiotherapy post-graduate degree in June 2019.
Since graduating, Suzanne has worked in the local Penrith area in both private practice and Sports Physiotherapy. Suzanne has worked with sporting teams including Penrith District Netball Association, Mt Druitt Rangers (NPL), Penrith Valley Figure Skating Club, and local dance and cheer schools.
Suzanne has a particular interest in working with artistic athletes including cheerleaders and dancers. She has a professional background in both cheer and dance and has previously worked as both a cheer coach and dance teacher. Suzanne’s previous experiences are an invaluable resource to her as a physiotherapist, as she has a thorough understanding of the level of physical fitness and skill acquisition that these athletes must have in order to be successful on stage and in competition.
Suzanne’s other areas of clinical interest reside in lower limb musculoskeletal injuries, spinal pathologies and women’s health.
Nathanial graduated as a physiotherapist in 2012 which saw him work in private practice and hospital settings gaining experience in all areas of physiotherapy including hand therapy, splinting/casting, pre/post-operative care, Men’s Health and general musculoskeletal, occupational and sports physiotherapy. Since then he has gone on to complete further studies in physiotherapy enabling him to be the only dual titled Musculoskeletal, Sports and Exercise Physiotherapist in Penrith.
Nathanial has a strong background in sports physiotherapy achieving accreditation with NSWIS as a service provider and working with many elite sports teams.
Nathanial has a particular interest in working with elite athletes, complex cases and in particular assessment and management of knee, hip and shoulder pain.
Andrea graduated from the Australian Catholic University completing her Bachelor of Exercise and Sports Science in 2018 and Master’s of Clinical Exercise Physiology in 2020. After graduating she attained accreditation with ESSA as an Exercise Physiologist.
During her studies she gained clinical experience in both hospital and private practice settings, in cardiac rehabilitation, neurological conditions, cancer and chronic musculoskeletal injuries.
Since working at Progressive, Andrea has a specialist interest in treating musculoskeletal injuries, helping people in the mid-late stage of rehab to get them to return to sport or work. As well as helping people manage chronic conditions such as arthritis, osteoporosis and diabetes.