RUNNING INJURY PREVENTION TIPS

Je cours depuis près de 18 ans. Partant de zéro, j’ai gravi les échelons pour finalement joindre l’équipe canadienne de course sur sentier dans diverses épreuves mondiales. Je n’étais pas suivie par un entraîneur en cours de route et, par conséquent, j’ai subi de nombreuses blessures, causées par les coupables habituels : trop loin, trop vite, trop tôt. Mais dans le processus, j’ai appris énormément.

Since I became a podiatrist about 9 years ago, I have become more familiar with running injuries and how to prevent them. So here are some of my favorite tips for avoiding them and adopting healthy habits that will keep you running all year round, in addition to a few things to watch out for:

1. Sleep well and eat healthy

Research clearly shows that recovery occurs during periods of rest. This means that in order to fully recover from strenuous exercise or activity, you must incorporate these periods into your training plan. Your body will benefit from it. devez intégrer ces périodes à votre plan d’entraînement. Votre corps en bénéficiera.

Take the same care in your diet. During training, we push our body to its limit; that’s why we have to provide them with the fuel they need. No matter what your diet - vegetarian, gluten-free, or omnivorous - fresh, whole foods are always beneficial. Healthy foods replenish the vitamins and nutrients that are essential for muscle recovery.

2. Pay attention to work and stress

We are all human, and stress is a part of our life. That being said, I believe that when you are feeling stressed or exhausted, it is important to modify your training plan to decrease cortisol secretion or the effects of stress on your already tired body.

You can still go outside, but consider shortening or decreasing the intensity of your workout. Focus on breathing the fresh air and filling your lungs with oxygen ... and having fun. Sometimes it is easy to fall into an exercise routine to feel better, as it becomes a stress relieving mechanism. But in the long term, your body may become exhausted and have difficulty fully recovering. It is important to avoid chronic fatigue, as it can lead to injury and poor athletic performance.

3. Follow a training program that's right for you vous convient

Everyone is different, and that's what makes the trail running community so beautiful. Find a way to train that suits your physical condition - that means you won't necessarily follow the same routine as your running neighbor. Above all, your program should be easy to follow and motivating to keep you doing what you love.

4. Don't Underestimate Strength Training Cross training? Oh yeah

I am a big fan of cross-training.cross-trainingIn addition to running, I love spending time on my bike, whether it's going to work, exercising or just going for a ride. Cycling is beneficial because it helps me strengthen my leg muscles, which is essential for better absorbing the repeated impacts of running. Swimming is another great complementary activity that increases flexibility and core stability.

In winter, I give up my bike to turn to cross-country skiing. In addition to working the whole body, this sport allows for interval training. There's also snowshoe racing: find trails you can run on with crampons  raquettes de course. And the fat bike in the snow is another way to keep pedaling.

5. Don't underestimate bodybuilding

Strength training is important to ensure that your core, back, hips, and overall agility are at their peak for racing season. As runners, we often overlook the importance of strengthening specific parts of the body because our focus is on running - that's our specialty after all! But the repetitive nature of running, and even cycling, can decrease hip flexibility over time.

Yoga for runners complements a running program well because the postures focus on strength and mobility. Do not underestimate the importance of core stability: it can prevent back problems that some long distance runners suffer from.

6. The benefits of rest

As you probably know, planning your race schedule is really exciting. However, some runners sometimes exaggerate with the number of races in which they wish to participate. If you don't have a coach to hold you back (and most of us do), you may end up with a long list of events that are motivating, but can get exhausting.

The human body is a strong partner, but it still needs rest after intense exertion (even more than after a workout) so that you can enjoy good recovery - both physical and mental - and keep going. to do what you love.

Injuries: what to look out for

When I got into trail running I got a better understanding of the amount of effort the body has to put in on mountainous terrain compared to that of paved roads. Trail running requires dexterity in the feet, stability in the ankles, flexibility in the hips, core strength and coordination. The descents work the power of the quads, while the climbs strengthen the hamstrings in addition to improving posture and cadence. I think road running also benefits trail running because it allows you to work on speed on gradual climbs or on less technical terrain. Alternating trails and paved roads gives you the best of both worlds.

As a podiatrist, I see many running injuries that could have been avoided by wearing the right footwear, improving the stride, and strengthening and flexibility exercises. I also see a clear difference between trail running and road running injuries.

  • Most of the time road runners come to me for plantar fasciitis, shin splints, iliotibial band syndrome, or other injuries that are often the result of chronic overwork (caused by poor posture run or an inappropriate shoe or training program).
  • On the trail running side, most injuries are caused by trauma: ankle sprains, fractures, cuboid syndrome (caused by the eversion of the foot on a stone or root) and, of course, the famous blue toe which is in fact a subungual hematoma (under the nail) due to repeated micro traumas.

Whether you run on the road or on the trail, watch out for symptoms of post-static dyskinesia (a certain stiffness that occurs after rest), which may indicate the presence of inflammation. If you experience pain or have limited movement in your joints, it's time to see a healthcare professional to treat your injury and offer you a recovery plan.

Have a good run and run healthy so you can keep doing what you love.

Dr Annie Jean, Podiatrist

Source : https://www.mec.ca/fr/article/injury-prevention-tips-for-trail-runners

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