With the good weather and the days getting warmer, nothing better than spending more time outdoors! Some of you probably go running during the warmer months, but do you know how to properly prepare for this activity in order to avoid injuries?
Several pains can emerge and develop when resuming training such as:
- stress fractures,
- band syndrome,
- ankle, knee, hip and sometimes even lower back pain.
With a solid plan and progressive overload, it is possible to train without pain!
First, it is recommended to do tests to assess your initial physical capacity before embarking on a training program that is not for you.
Generally, this consists of 1 to 5 km runs at your own pace which will rank you according to the time it took you to complete them. Afterwards, it will be much easier to find a training plan at your level.
It is essential to warm up well before running to prepare the body for the effort. Whether with active stretching, brisk walking or light jogging, the goal remains the same: to increase body temperature by warming up muscles, ligaments and tendons.
You must also pay particular attention to wearing adequate running shoes, you cannot run with shoes that are a decade old. Give your joints a chance!
Recovery, rest and hydration will be your best friends to stay in top shape! Your muscles and bones need time to regenerate. Running causes microfissures and tears in these tissues and without recovery, it is possible to develop periostitis or even develop sports tendonitis.
Massage therapy greatly helps in the regeneration of muscle tissue by reducing tension and promoting blood circulation in the legs. Using different maneuvers such as friction and kneading, it is possible to reduce the pain caused by running.
Your massage therapist,
Jade Rouleau-Loranger
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Jade Rouleau-Loranger
Massage therapist