Comment éviter les blessures

In order to prevent injury more effectively

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Naturally, it's not possible to remove all risk of injury when running.However, this risk can be reduced by adopting certain practices.These involve the need to really listen to what your body is telling you…

 

Running trainers

If there is an aspect of running equipment that requires particular attention, it is, of course, your footwear.Three elements to consider:

- Make sure that the model, with which you train, is designed for running and that it conforms to your general foot structure and form as well as the type of terrain on which you will normally be running.. Check that your natural stride does not need any correction.Foot doctors generally recommend a test that you can do yourself by placing your pair of trainers on the table.If they stay in place, the stride is neutral.If they tilt outwards, this would point towards under-pronation.Tilting inwards is an indication of over-pronationA static and dynamic check-up can be used to confirm whether the use of corrective soles is required.

- It is important to replace your trainers on a regular basis.Ideally, this should be done twice a year for a runner covering 30 miles a week on average.

 

Progressive improvement

This is the KEY piece of advice given by sports physiotherapists and doctors specialising sports-related injuries during their check-ups!Running training must – when starting out, when restarting after a break or when coming back from injury – be organised in a very meticulous and progressive way.The aim is to familiarise or re-familiarise the body with the shocks and stresses which are part of the running action.

 

In practical terms, it is vital to stick to a strict step-by-step increase in the mileage run each day.The golden rule is to add 10% to 15% to the distance run each week.Do not exceed the amount and avoid concentrating all the miles over too short a period – the weekend typically.The muscles and tendons need time to recover between each session

 

Cross training.

Running sessions must naturally form the core of the weekly training programme.However, practising other sports disciplines can reduce the risk of muscle tendon problems – while also speeding up your progress.Cycling and swimming are, of course, ideal because of their aerobic properties and capacity to develop endurance, like running.

 

The following can also play an important role in preventing injury:

- Hydration: drinking water or, possibly, energy drinks during long sessions is essential before and after training.even mild dehydration can – in addition to other factors – contribute to causing tendinitis.

- Stretching:Dynamic stretching exercises, which are sometimes criticised and rarely practised by regular runners can be of benefit during the warm-up phase.

 

Listening to your body

 

Every runner is unique.It is therefore not possible to confine running in too rigid a structure.Whether it is for enjoying running, making progress or, maybe even more importantly, preventing injuries.There is just one rule:listen to your body.

 

The following are some of the elements that you should keep in mind:

- Never run when you feel pain.Pay attention to the pains that are felt when you are cold but disappear as you warm up during exercise.This is often a sign of a tendon problem or a periostitis-type injury which must be treated quickly.

- Regularly consult a sports physiotherapist, particularly if the pain – even in the event of slight pain felt when you get up in the morning – persists for several consecutive days.. Give yourself two rest periods during the year (of at least two weeks) to allow the body to thoroughly heal from the micro-lesions caused by regular running exercise.

 

It is important to learn to understand your body better and be aware of what it is telling you. For example, excessive fatigue should be seen as a warning sign.It's better to cancel a training session than take the risk of spraining an ankle because of a poor decision.

 

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