{"id":987,"date":"2016-04-15T18:41:12","date_gmt":"2016-04-15T18:41:12","guid":{"rendered":"http:\/\/www.petersfield-physio-clinic.co.uk\/?p=987"},"modified":"2021-07-28T16:37:01","modified_gmt":"2021-07-28T16:37:01","slug":"the-ten-percent-rule-and-strengthening-exercises-how-to-avoid-running-injuries","status":"publish","type":"post","link":"https:\/\/www.petersfield-physio-clinic.co.uk\/home-page\/2016\/04\/15\/the-ten-percent-rule-and-strengthening-exercises-how-to-avoid-running-injuries\/","title":{"rendered":"The ten percent rule and strengthening exercises – how to avoid running injuries"},"content":{"rendered":"

[et_pb_section admin_label=”section”][et_pb_row admin_label=”row”][et_pb_column type=”4_4″][et_pb_image admin_label=”Image” src=”http:\/\/www.petersfield-physio-clinic.co.uk\/wp-content\/uploads\/2016\/04\/Running-woman.png” show_in_lightbox=”off” url_new_window=”off” animation=”left” sticky=”off” align=”center” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] [\/et_pb_image][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n

With just a few more training runs before the London Marathon on 24 April, the last thing anyone\u00a0needs is a running injury.<\/p>\n

As a physiotherapist in Petersfield, I\u2019ve seen a lot of these injuries, mostly due to people pushing too\u00a0hard, or not preparing their lower limbs properly. Research indicates<\/a><\/strong> there\u2019s at least a one-in-five\u00a0chance of picking up a running injury every time you go out.<\/p>\n

You can avoid most problems by using the 10% rule: only increase your running training \u2013 either\u00a0time or distance – by 10% a week.<\/p>\n

Have a look on my website<\/a><\/strong> for advice on preparing your body and strengthen your lower limbs for\u00a0injury-free running.<\/p>\n

And, whether you\u2019re a beginner, or you\u2019re training for your umpteenth marathon, here are my tips\u00a0for avoiding the most common injuries for runners:<\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Runner’s Knee” background_layout=”light” text_orientation=”left” text_font_size=”18″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_text_color=”#7d78b9″ custom_padding=”20px|||”]<\/p>\n

Runner’s Knee<\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n

This is a common injury, mainly caused when the kneecap comes out of alignment. It\u2019s often\u00a0aggravated by running down hills. You can avoid it by strengthening your hip and buttock\u00a0muscles and the tendons and muscles supporting the knee.<\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Stress Fractures” background_layout=”light” text_orientation=”left” text_font_size=”18″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_text_color=”#7d78b9″ custom_padding=”20px|||”]<\/p>\n

Stress Fractures<\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n

A small crack in a bone causing pain when you put weight on it, most likely in the tibia (shin)\u00a0and metatarsals (feet). It\u2019s more common in women than men because of hormonal\u00a0differences and not eating enough calories and it can be avoided by using the 10% rule.<\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Shin Splints” background_layout=”light” text_orientation=”left” text_font_size=”18″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_text_color=”#7d78b9″ custom_padding=”20px|||”]<\/p>\n

Shin Splints<\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n

Pains running along the shin bone, shin splints often occur after too sharp an increase in\u00a0training. People with flat feet or high arches and those training for their first marathon are\u00a0most likely to develop shin splints. Stick to the 10% training rule, but if you feel shin pains,\u00a0rest immediately and use ice and anti-inflammatories.<\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Achilles Tendinitis” background_layout=”light” text_orientation=”left” text_font_size=”18″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_text_color=”#7d78b9″ custom_padding=”20px|||”]<\/p>\n

Achilles Tendinitis*<\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n

Inflammation of the large tendon that runs down the back of your lower leg, causing pain\u00a0and stiffness, especially first thing in the morning. It can be caused by increased activity on\u00a0tight or weak calves. Give the Achilles tendons a good stretch before running, but also use\u00a0strengthening exercises<\/a><\/strong>.<\/p>\n

*Actually, the Achilles tendon doesn\u2019t become inflamed but is subject to wear and tear.\u00a0Being pedantic, it should really be called Achilles tendinosis, but most people call it\u00a0tendinitis.<\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Muscle Strains and Tears” background_layout=”light” text_orientation=”left” text_font_size=”18″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_text_color=”#7d78b9″ custom_padding=”20px|||”]<\/p>\n

Muscle Strains and Tears<\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n

Usually caused by tight, short muscles or muscle imbalances, eg if the quads at the front of\u00a0your thighs are stronger than your hamstrings at the back. Muscle tears commonly affect\u00a0hamstrings, quads, calf and groin. A physiotherapist helps to restore muscles to normal\u00a0length with stretching exercises and massage and to strengthen weak muscles with\u00a0appropriate exercises<\/a><\/strong>.<\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Iliotibial Band (ITB) Syndrome” background_layout=”light” text_orientation=”left” text_font_size=”18″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_text_color=”#7d78b9″ custom_padding=”20px|||”]<\/p>\n

Iliotibial Band (ITB) Syndrome<\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n

The ITB is a thick band of tissue running along the outside of the thigh from the hip to the\u00a0knee. If your ITB is tight, repeatedly bending and straightening the knee will rub it against\u00a0the thigh bone and cause irritation. It\u2019s common among runners with weak hip and buttock\u00a0muscles, flat or pronated feet or a leg length discrepancy. Try strengthening exercises such\u00a0as lunges or step-ups.<\/p>\n

 <\/p>\n

If you\u2019re taking part in the London Marathon, then good luck. But no matter why you run, good\u00a0preparation and sensible training can help avoid injury so you can enjoy a great way to exercise.<\/p>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"

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