Running injuries: how to avoid them and train intelligently
With the arrival of fine weather, running outdoors becomes a real pleasure. But getting back into the swing of things too quickly, or failing to prepare properly, can lead to discomfort and even injury, such as stress fractures, iliotibial band syndrome or pain in the ankles, knees, hips and lower back.
Preparation and prevention of running injuries
Before you set off, it’s essential to assess your physical condition. Start with test runs of 1 to 5 km at your own pace to better adapt your training program to your level. Progressing too quickly increases the risk of injury, so try to build up gradually.
Warming up is a key stage in preparing your body for exercise. Active stretching, brisk walking or light jogging will raise your body temperature and soften muscles, ligaments and tendons.
Your shoes also play a crucial role. Running in worn-out or unsuitable shoes can take its toll on your joints and cause pain. Good cushioning and support adapted to your stride are essential to reduce the risk of injury.
Recovery and care: indispensable allies
After exercise, recovery is essential. Hydration, rest and alternating training intensities allow your muscles and joints to regenerate. Without this, problems such as periostitis and tendonitis can occur.
Finally, massage therapy can be an excellent complement to reduce muscular tension and promote blood circulation, thus speeding up recovery and limiting running-related pain.
With proper preparation and effort management, you’ll be able to enjoy running to the full, pain-free and safely! ♂️
Visit the clinic nearest you:
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Jade Rouleau-Loranger
Massage therapist
