Winter Running Injuries, Orchard Physio Clinic

 

Common Winter Running Injuries

The cold spell is coming! So how do we stay away from injury but keep running?

The common winter running injuries that we see at Orchard Clinic includes:

  • Knee strains and sprains
  • Plantar Fasciitis
  • Groin pulls from slips
  • Overuse injuries in the feet and ankles

The following tips can minimise potential injuries:

KEEP NICE AND WARM

Cold weather conditions increase the risk of muscle strains and tears. So what do we need to do?

Watch the forecast and do try to pick days that are less likely to be frosty or icy.  If possible try and jog in the sunnier parts of the day versus early morning or evening.

Since cold muscles are more susceptible to injury you’ll have to make sure you have the right clothing:

  • Moisture wicking socks
  • Winter running shoes/trail running shoes
  • Winter running tights or thermal leggings
  • A couple of layers on top and of course a hat to prevent losing heat out of the top of your head.

Keeping your muscles warm will make them less likely to experience a tear or injury.

PREPARE FOR THE GROUND CONDITIONS

Uneven ground with slippery surfaces can lead to injuries like groin pulls, slips, and falls.

The ground is also harder in the winter time, and some folks will develop knee pain or lower leg and foot injuries.

Ensure your shoes are replaced on a regular basis.

HAS YOUR RUNNING STRIDE LENGTH CHANGED DURING RUNS WINTER?

Some of the changes associated with running in icy slippery conditions are:

– widening stance and taking shorter, choppier strides in order to maintain balance in the slippery winter conditions.

These changes will have more impact on your hip flexors than your typical long summer strides. Therefore you may find you need to stretch these muscles both before and after your run.

CONSIDER A FACE MASK

For those with exercise induced Asthma or those getting over a cold or chest invention, consider a face mask. It will help to keep the air near your face warmer.

This in turn can help reduce increased muscle tension in the accessory muscles in the neck and shoulders and will help to prevent bronco spasm and help regulate deep regular breathing.

DRINK WATER

Just because it’s cold, it does not mean that you’re not sweating and losing water. Make sure you drink up and stay hydrated.

If you have been affected and you are complaining of pain, please contact us at Orchard Clinic and we will help!