27 Mar How to Run Injury-Free
Now that summer is behind us, Sydney’s running season has kicked off. The city is abuzz with anticipation for upcoming events like the Mother’s Day Classic in May, the City2Surf in August, and the Sydney Marathon in September. Whether you’re a seasoned runner or a novice aiming to complete your first fun run, proper preparation is essential if you want to run without pain and injury. That’s why our sports podiatrists want you to understand the basics of biomechanics, how to select appropriate running shoes, and to be aware of common foot injuries that could crop up.
Understanding Running Biomechanics
Biomechanics refers to the study of how your body moves during running, focusing on the movement of the ankle, toes, and foot, as well as the forces that impact them. Proper biomechanics ensure efficient movement patterns, reducing undue stress on muscles and joints. Conversely, poor biomechanics can lead to overuse injuries and decreased performance. Our podiatrists suggest doing a gait analysis at our clinics. This will help identify any biomechanical abnormalities or imbalances in your gait, and can even pinpoint potential risk factors for injuries such as plantar fasciitis, Achilles tendinitis, and shin splints.
Choosing the Right Running Shoes
Selecting footwear that complements your foot type and running style is paramount. Here’s a guide based on arch type so that you can select the right running shoes. Remember, our sports podiatrists can do a professional gait analysis. They can also provide personalised recommendations on what shoes to choose, ensuring your footwear aligns with your biomechanics and running goals.
- Low Arches (Flat Feet): Opt for supportive shoes designed for stability and motion control to correct overpronation.
- Normal Arches: Choose shoes with a balance of stability and cushioning to help absorb shock.
- High Arches: Look for cushioned running shoes with a softer midsole and more flexibility to compensate for poor shock absorption.
Common Foot Injuries Among Runners
Awareness of common running-related foot injuries can aid in early detection and prevention. If you recognise any of the symptoms below, book an appointment to see our podiatrists immediately.
- Plantar Fasciitis: Inflammation of the plantar fascia, causing sharp heel pain, especially during initial steps in the morning.
- Achilles Tendinitis: Inflammation of the Achilles tendon, leading to pain and stiffness along the back of the heel.
- Shin Splints: Pain along the inner edge of the shinbone, often due to overuse or sudden increases in training intensity.
- Stress Fractures: Tiny cracks in bones, commonly in the metatarsals, resulting from repetitive force or overuse.
Podiatrist-Approved Tips for Pain-Free Running
By understanding your body’s biomechanics and taking proactive measures, you can have an injury-free running season. Our sports podiatrists share these tips to help you minimise the risk of injury and improve your running experience.
- Gradual Training Progression: Increase your mileage and intensity gradually to allow your body to adapt and prevent overuse injuries.
- Warm-Ups and Cool-Downs: Incorporate dynamic stretches before runs and static stretches afterwards to improve flexibility and reduce muscle stiffness.
- Strength and Flexibility Exercises: Engage in regular strength training and flexibility exercises to support muscle balance and joint stability.
- Listen to Your Body: Pay attention to pain signals and rest or seek professional advice if discomfort persists.
- Maintain a Healthy Diet: Consume a balanced diet rich in anti-inflammatory foods to support recovery and overall health.
- Regular Shoe Replacement: Replace running shoes every 500–800 km to ensure optimal support and cushioning.
- Cross-Training: Incorporate low-impact activities like swimming or cycling to reduce repetitive strain on specific muscle groups.
All set to get running and race-day ready? Consult our podiatrists for personalised assessments, running plans and shoe recommendations tailored to your individual needs.