Its that time of year again, a New Year a New You.
The dust has been shaken off the running trainers, you’ve signed up to that 10K you always said you would do, and a full year gym membership is paid for following the guilt of the Christmas gorging and the 2 day NYE hangover. But how do you make sure that your turkey, cheese and booze filled body can withstand that jump from the couch into the 5K or the 5 boot camp classes you’ve signed up to this week? This Blog gives you my top 3 pointers to avoid those January injuries which stump your chances of seeing your New Years Resolutions through to the finish.
1. Pace yourself:
No matter what your level of fitness if you increase your training too much too soon you can put increase stress on your joints, muscles and tendons. An increase in training volume and intensity is the most common cause of tendinopathies and muscle sprains and the best way to avoid these is to grade your training appropriately. 5K, 10K, half marathon and marathon training plans are easily available on the internet and I would advise following these to the letter. Don’t be tempted to increase your pace, it is better to increase the time your body is under stress so get those minutes under your belt and you’ll probably see your times increase naturally.
2. Look after your feet:
Make sure your footwear is correct for you. Certain foot postures will require a more supportive shoe to prevent excess movement in the foot and ankle which can lead to injury. A physiotherapist can complete a biomechanical assessment of your feet and assist you in making the right footwear choices. Be aware that your trainers will not last forever, although they may be your lucky pair you smashed your last 10K time in they won’t retain their support forever. Look to change your trainers every 450-500 miles.
3. Don’t be a hero:
If you do start to develop pain don’t push on through. Soft tissue injuries respond to 48-72 hours of rest which allow the tissues to recover. After this short period you can begin to return to activity. A physiotherapist will be able to assess what structure you have injured and provide you with the correct education and advice to enable you to return to your chosen sport. It is advised you seek help early on if you are unsure as the longer your pain persists the longer your recovery time will be.