Spring is almost here and so is the running season! Do you prepare yourself before going out for a run? Do you usually do some warm-up and stretching before running?
Injuries are quite normal especially if you’re into a running activity. Do you know how important warm-up and stretching are? Here are some quick guides on running warm-ups, stretching, shoe selections, and strategies for preventing injuries.
Injuries are quite normal especially if you’re into a running activity. Do you know how important warm-up and stretching are? Here are some quick guides on running warm-ups, stretching, shoe selections, and strategies for preventing injuries.
Initial stretching before running
It is scientifically proven that static stretching just before running can actually decrease injury. Most of the studies show that warm-up can have a lot of benefits that include one other useful co-intervention, like warm-ups or leg-guards. In addition to increasing one’s tolerance to pain, stretching has been shown to injure muscles at the cytoskeletal level.
Are you thinking if it would be a good idea to instantly load a damaged muscle especially if it has decreased the pain sensitivity? Wondering if it’s not a good idea to stretch?
MJPhysio often suggests their patients do certain stretches only if a muscle is tight and finds them stressed while moving. Though stretching is the right way to increase a muscle’s length and improve one’s movement, it is suggested not to do stretching immediately before exercise. It is recommended to do stretching on “off” days so that one will have sufficient time to recover after the stretching sessions.
Are you thinking if it would be a good idea to instantly load a damaged muscle especially if it has decreased the pain sensitivity? Wondering if it’s not a good idea to stretch?
MJPhysio often suggests their patients do certain stretches only if a muscle is tight and finds them stressed while moving. Though stretching is the right way to increase a muscle’s length and improve one’s movement, it is suggested not to do stretching immediately before exercise. It is recommended to do stretching on “off” days so that one will have sufficient time to recover after the stretching sessions.
Warm-up exercise
A warm-up is useful in enhancing one’s strength to perform any physical activity. Doctors say that warm-up before any physical activity can be helpful in increasing one’s blood circulation and heart rate. The warm-up exercises could prepare the muscles for the stress of physical activity.
It also increases the temperature of tissues to increase compliance. Some also believe that increased compliance could be helpful in preventing injuries. However, overdoing a warm-up can be harmful too. Therefore, it should be done in such a way that it must be pain-free, helpful in increasing heart-rate, and focus on improving muscle strength. How to select the running shoes
People have a myth about running shoes that cushioning prevents running injuries by reducing the shocks to one’s body. But as per scientific evidence, it is proved that the body would adapt its behavior depending on the hardness of the shoe. More cushioning can have less impact on the ground on the foot/body. This is why it trains the body to better absorb shocks, without over-reliance on a shoe’s cushioning effects.
It also increases the temperature of tissues to increase compliance. Some also believe that increased compliance could be helpful in preventing injuries. However, overdoing a warm-up can be harmful too. Therefore, it should be done in such a way that it must be pain-free, helpful in increasing heart-rate, and focus on improving muscle strength. How to select the running shoes
People have a myth about running shoes that cushioning prevents running injuries by reducing the shocks to one’s body. But as per scientific evidence, it is proved that the body would adapt its behavior depending on the hardness of the shoe. More cushioning can have less impact on the ground on the foot/body. This is why it trains the body to better absorb shocks, without over-reliance on a shoe’s cushioning effects.
What can cause running injuries?
A major cause of running injuries is excessive stress on the tissues. Injuries could also be noticed after a sudden change in training or getting back to the activity after a long break or a sudden increase in one’s training intensity.
Muscular imbalances in strength and flexibility could change the body’s biomechanics; however, they’re overblown when one starts to run or when one changes the running intensity. These could eventually put excessive stress on certain body parts such as the tendon, ligament, or cartilages of your knee. Injuries can happen once the tissue is harmed and no longer support the excessive stress.
Therefore, it is very much essential when you get back into running after a long break following a graded program. Also, have proper training so you can make your body muscles flexible and strength to start over.
Our Sports Physio Vancouver helps in identifying your muscle imbalances and problem areas in your running cycle. Contact our Physiotherapists in Vancouver for proper training and advice on preventing running injuries!
Therefore, it is very much essential when you get back into running after a long break following a graded program. Also, have proper training so you can make your body muscles flexible and strength to start over.
Our Sports Physio Vancouver helps in identifying your muscle imbalances and problem areas in your running cycle. Contact our Physiotherapists in Vancouver for proper training and advice on preventing running injuries!
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