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Lee celebrates his Silver Jubilee!

A man of many talents, Lee was unsure which career to pursue when leaving school, but experience of physiotherapy after Athletics and Rugby injuries set him on a path from which he would never look back...

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Home > Physio's Blog > Avoid Training Injury - DS Guest Blog

Sensible Steps to Avoid Training Injury

by Darren Salmon of Longridge Community Gym

15.05.14 - Avoiding repetitive strain injuries can be very difficult without the proper knowledge, advice and a training plan. Conditions like shin splints, calf strains and ankle sprains can put a stop to your training for weeks, even months.

So, what can you do to avoid injury? Here are my tips:

  • The correct footwear is always a good start. Pay attention to the type of training shoe you buy and think whether it is appropriate for the surface and type of exercise you intend doing. For instance running trainers may not be suitable if you are playing sports which require a lot of twisting and turning such as Tennis or Football. Look for support and stability as well as cushioning.
  • Building up your fitness in a gym first can go along way to help keeping you injury free. Working on the strength of your legs, lower back and abdominals, in a balanced fitness programme can prepare the joints and muscle system for the impact of more dynamic activities such as running.
  • Using treadmills and cross trainers for short workouts to begin with are a lot kinder to your knees, shins and lower back due to reduced impact on the body compared to running outside.
  • Slowly increasing the workout volume by say 10% every week and progressing at a safe and effective pace for you, coupled with a good stretching routine can reduce wear on the body. Remember to take your time and be patient, as perseverance is what gets long term sustainable results.

Ultimately, be it a gym based programme or walk, cycle, run outdoors, the name of the game is to enjoy it!