MANAGING INJURIES

HOW TO PREVENT INJURIES WHILST RUNNING

Whether you’re a seasoned ultra-runner, a weekend warrior or even a beginner doing a couch to 5km, one thing remains constant: the importance of staying injury-free. As a Sports Chiropractor with over a decade of experience working with athletes of all kinds, I’m here to share some insights and tips on how to keep nagging injuries at bay and help you enjoy your healthy habit to the fullest.

Achilles tendonitis, plantar fasciitis and shin splints are some of the most common injuries (and pitfalls) for runners and all stem from two major causes – pushing too hard towards overuse, or an underprepared body.

Understanding these two factors is the first step in preventing injuries and niggles from derailing your training. So, in no particular order, here are some top tips to give yourself the best chances of remaining injury free and enjoying the symphony of pounding on pavement: - Running Volume – How fast and far should you be running?

- Weight Training & Running - The stronger you are, the faster and easier you will run

- Poor Recovery – The importance of rest

- The Running Shoes you wear

- Cadence – what it is and what yours should be

- Your Injury Management Team – Treating Running Injuries

Please note: the following information has been generalised by a qualified medical professional. If you are in need of medical advice, be sure to consult a doctor or other appropriate medical professional.

MANAGING INJURIES

Injuries happen. Even if your form, pace and physique are perfect, you can STILL run the risk of injury.

Being injured is never fun for anybody, but it is important to seek professional opinions instead of pushing through. The majority of running injuries are related to load and overuse, and by forging into the pain you run the risk of worsening, aggravating or compounding on your injury.

So, whenever you do pick up an annoying Achilles tendonitis or calf strain, you’re going to want somebody in your corner. This practitioner should have knowledge, skills and passion for endurance sports and running. Knowing your person ahead of time can greatly reduce delays in getting on top of the problem, meaning you can get a diagnosis and plan in place quickly.

Managing Injuries
Managing Injuries

Both Sports Chiropractors and Sports Physiotherapists with a specialisation in running are fully equipped to be able to guide you back when something does go wrong. They’ll be able to help diagnose the problem, provide you with treatment and rehabilitation plans that guide you back to full recovery.

Completely eliminating this risk unfortunately isn’t possible, but by working on factors such as:

  • Running Volume

  • Strength Training

  • Rest

  • Quality Footwear

  • Cadence

  • Treating Injuries as they arise

We can reduce the chances bit by bit and keep you flying.

ABOUT RICHARD KAN

Richard Kan has a Bachelor and Master’s degree in Chiropractic Science and is an experienced Sports Chiropractor and Conditioning Coach based in Western Sydney. Richard has a strong affinity for sports, his personal athletic journey including activities such as:

- Running

- Soccer

- Field Hockey

- Netball

- Rugby Union

- Basketball

- Badminton

- Paintball

- Weightlifting

- Tae-Kwon-Do (Black Belt)

With years of experience under his (black) belt, Richard has had the privilege of working with athletes of all levels including several international athletes who compete on the world stage. Said stages includes the Olympics and Youth Olympics, the Commonwealth Games, CrossFit Games, Powerlifting Worlds, and Ironman World Championships in Kona.