Load management is the
latest hot topic in sports medicine at the moment and whilst running
festival season doesn’t kick-off until Spring; at the speed 2019 is
travelling NOW is the time to get started on that running program.
Too often people leave
their training a bit late and try and do ‘too much too soon’; they end up
overloading their tissue resulting in pain and injury. Have a read below
to see how to prevent those ‘niggling’ running injuries.
Training > Tissue capacity = injury
The above equation is the
driving theory behind load management; our current training load compared
to the capacity of our body to handle that load. Injury happens when
we get this balance wrong; often we increase our training load before our body
has had time to adapt. If the load is greater than what our body can handle;
the weakest link gives first.
Training load is
determined by the following parameters:
- Volume [how much]
- Frequency [how often]
- Intensity [how hard]
- Type of training + Novel Activity [what we do
Training error accounts for
up to 80% of running related injuries. Gradual change is the key to avoid
overloading the tissues; as a rule of thumb you should not increase distance by
more than 10% per week. When making changes to your training regime it is
important to change only ONE parameter at a
time; be it distance, no of runs/week or speed.
The key to injury prevention: gradual progression
allowing time for your tissues to adapt.
A previous running
injury is the biggest risk factor for future injury. Post-injury the
capacity of a tissue to handle load is reduced; making it more prone to
re-injury. The solution; we need to gradually build up the strength of
that tissue exercises. This is where our physiotherapists come in.
They identify the tissue at fault and prescribe exercises designed to
improve its strength, thereby reducing the risk of re-injury.
The old saying ‘a man
is only as good as his tools’ certainly applies to running too; with the choice
of footwear a minefield for every runner. There’s a lot of information out
there with regards to the best type of footwear. ‘Born to Run’ by Christopher
McDougall has been the driving factor behind the recent popularity
So… what shoes are best?
The true answer is there is
none; there is no ‘perfect shoe’ on the market. Everyone has a different
foot type and that means we shouldn’t be picking our new shoes based off what
our friends have. The best thing to do is to go to a running shoe store and get
properly fitted by the staff.
Been told you have flat
If you have and you
get sore feet when you run; try this taping technique. It’d designed to
correct the biomechanical issues associated with flat feet. If it gives
you a bit of relief it means it might be time to seek some professional help to
work towards a long-term solution.
Physiotherapy has a fantastic video for how to tape the foot for anti-pronation which
is greatly worth the watch.
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