Avoiding Injury With Extra Exercise

Running or walking more frequently?

Here’s what you need to know!

Now is the perfect time to fit some extra training and exercise in, however, it must be done safely and carefully in order to avoid injury stopping you in your tracks.

1. Time and Speed

Try not to change everything together, don’t increase the distance of your walks and runs while also trying to improve speed, something will have to give somewhere and an injury, for this reason, can be very frustrating.

2. Frequency

If you’re used to very little exercise you need to progress slowly here, take at least one or two days off between runs and try to take at least a day in between long walks. Shorter walks should be fine.

3. Footwear

Physiotherapists put a huge emphasis on footwear and for good reason. The runners that you still have in the cupboard 5 years later are most likely not going to help you prevent injury. Similarly, the runners that you ran 2 marathons in have likely lost their support. Use these runners for around the house and cutting the lawn if you have to but not for your exercise. Poor footwear is very often the cause of calf and knee issues, tendonitis in the lower limb and plantar fasciitis. You don’t want any of these to hamper your efforts to get fit and healthy. 

4. Recovery

You’ve heard it time and time again when it comes to athletes but it is also very important for the general public: recovery is the key to avoiding injury. We need to allow the body time to heal and recover from whatever regime we are putting it through. Taking days off is one of the best ways to allow the muscles to recover but some people also find foam rolling the muscles beneficial and stretching post-exercise is always recommended. 

If you are having and issues or need some advice please don’t hesitate to contact usOne of our physiotherapists would be more than happy to help.

– Deborah O’Mahony, Physio