As the warmer weather encourages more of people out to run, jog and walk, it’s important to take measures to prevent injury so you can get the most from your exercise.
Remember, there are two fundamental principles to increasing fitness:
- Adaptation to stress
In response to a given stress/intensity of exercise the body will undergo physiological changes in order to better cope with that stress when it’s encountered again.
- Progressive overload
The level of ‘stress’ needs to be progressively increased to ensure it is challenging enough to encourage continued adaptation, as you becomes fitter or stronger.
However, there is a critical caveat here… This adaptation, i.e the improvement in fitness, happens AFTER the stress has been encountered – during a period of adequate rest and nutrition!
Why am I giving a brief Sports Science lesson you might ask?
Well, as people of all shapes and sizes begin getting out and putting in the miles, building up to their next 5k, 10k, half or even full marathon, we as podiatrists begin to see more than our fair share of injuries, aches and pains.
Heel pain, calf and Achilles strains, shin splints, stress fractures and inner knee pain usually top that list. More often than not these are overuse injuries, resulting in continued ‘stress’ that outstrips the body’s ability to recover and adapt. Unfortunately, runners can be the worst culprits! Often believing that the more they run, the fitter they will get.
This is in part true – running is an excellent ‘stress’ as a stimulus for physiological adaptation but ensure you give your body the time and materials to build itself up in response.
Another problem related to injury, is poor ‘foot function’ or as it may often be termed, poor biomechanics. If the foot (or whole limb, for that matter), does not perform as it should, at the right time in each stride, this can place additional stress on the body as it tries to over compensate for this poor foot function.
Fortunately Kenilworth Footcare can help here, with a thorough assessment of foot posture and function to identify any possible factors contributing to your injury or pain and advising of exercise, footwear or even orthotic inserts which may resolve the problem.
If you have just started running 5K’s, 10K’s or half marathon’s and you are suffering with poor foot function then please get in touch and I am sure we will be able to help.
Happy running…and remember, rest is important too!