How To Stay Injury Free In Spring

Coming into spring is a high risk time for injury for runners.

Are you a dry weather athlete? Is exercising in the cold something that doesn’t appeal to you? Lets face it, the idea of running in cold weather is never as appealing as running on a clear, sunny 25 degree day. As the weather warms up getting out in the sun for a jog becomes much more appealing. However, if you have had a patchy winter or you like to run more in the warmer weather you are at a higher risk of injury.

Big increases in training volume can lead to soft tissue injuries and tendinopathies.

Three Tips To Run Pain Free:

  • Start slow: A lot of injuries happen if you do too much to soon, slow paced runs are a great way to build up chronic training load(amount of kms x intensity/10). Getting the total distance you have run over 4 weeks prior to increasing intensity will help to reduce the risk of injury. Running every 2nd day is also a good way to help your body adapt to the increased training volume.
  • Add some strength exercises into your routine: Strengthening your hips and legs will improve your ability to absorb and transfer force, both reducing the risk of tendinopathies and enabling you to run faster. I would suggest either 10 minutes of strength work before each run or a short strength program on the days you are not running.
  • Pick the right shoes: A comfortable supportive shoe is very important when it comes to running, but the same shoe is not the best shoe for everyone.

Getting fitted for the right shoe, planning your training volume and having your exercises tailored to address your strength and mobility deficits in your running gait will lead to optimal improvements in running efficiency, speed and reduce the risk of injury. At Boost our Podiatrists can help find you the right shoe and give you tips on running gait.

What our clients are saying about us

Bree BrittBree Britt
05:41 22 May 24
Mehar was fabulous! Not only was she warm, welcoming and funny, but professional and thorough.From the moment I walked in I felt well supported. She was able to identify what was going on, factoring in older ailments, and provide me with a treatment plan and options.Her focus was on sustainable changes and support moving forward, and I had a written plan and clear explanations and clarifications on everything. I never felt like she was encouraging me to need to come back unnecessarily.It took a few visits, and each time was met with the same warmth and professionalism. I got consistent progress and feel so much better now, even though it's a few months on from when I last saw her.It's very clear she is wonderful at what she does, thinks about the whole person and I would definitely recommend her to others considering needing podiatry support.
Rose StewartRose Stewart
02:32 14 May 24
The whole client therapist experience has been amazing. My Myotherapist provided me with a detailed plan to ensure my progress to meet my goals as well as addressing my issues of pain.Each follow up session is reviewed, discussed and any changes added/deleted or modified.The timely reminders and follow up from the clinic and experience with the Client Experience Officers have been always polite and friendly.
Patrick MonahanPatrick Monahan
00:37 13 May 24
Mehar Sandhu has been an absolute delight. She is very professional in her treatment and most personable and friendly to deal with.
Yolanda OppyYolanda Oppy
03:13 10 May 24
Ezyk ArtistEzyk Artist
00:07 19 Apr 24
I've been coming here exclusively since my first consultation. I've had constant shoulder and arm pain from my line of work; the exercises my physio, Carina provided are easy to remember, not time consuming and super effective!Bonus: the space feels super clean and calming - highly recommend coming here
Natasha KhongNatasha Khong
23:58 22 Mar 24
I had a great experience here. The gym was well equipped and the atmosphere of the clinic was amazing. I had Carina, who was very knowledgeable about my injury and helped construct a great solution plan! Her manner was beautiful and she had great energy. Definitely recommend!
Annabel ChandlerAnnabel Chandler
20:28 14 Mar 24
I’ve been seeing Talia for a few weeks now for treatment on my shoulder bursitis. From day 1 she was great! She explained everything about my condition to me and what she wanted to do which helped me visualise my own recovery. Could not recommend her enough.
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