Reducing Injuries from Running
Katelyn Sander

Reducing Injuries from Running

Living Well...together, while apart

By: Vivian Law, BPHE, Registered Traditional Chinese Medicine Acupuncture, Adelaide Health Clinic

Many of us are eager to enjoy the warmer weather and perhaps pick up running again. Running outdoors is an awesome activity. It can also be accompanied by an increased risk of injury as we age. How do we minimize this risk? Some will suggest not running at all, which is the case when an acute or chronic injury means running is painful, or running consistently exacerbates old injuries or underlying mechanical weaknesses and asymmetries. Not a fun message for us runners.

Another option is to run within your current limits and to run smarter.

Running is a complex, dynamic biomechanical process that requires a significant amount of weight bearing load and shock absorption. As we age, our bodies ‘wear out’ in different spots and become more susceptible to injury due to the way our body is used. We can prevent and manage aches, pains, and injuries by becoming more aware of how our body moves and areas where we can improve our strength, stability, and mobility.

You may be accustomed to just lacing up and going. However, the majority of us benefit greatly by preparing ourselves for the run, by doing some specific mobility and activation work. How do you know what warm-up activities are needed? Working with a trainer, coach, or clinic professional can help you better assess your situation and understand how you can improve.

Here are some tips so you can hit the ground running smarter right away:

  • Be sure you have optimal range of motion in your toes, especially the big toe joint. Having your toes move easily improves the mechanics of your feet as shock absorbers.
  • Work on the mobility of your ankles, especially in terms of dorsiflexion. This typically means stretching your calves. There are very few people who are particularly mobile in this way and mobility in the ankle joint does not naturally improve with age.

  • Assess and improve the mobility of your hips, especially in relation to being able to extend your hip backwards. Many of us are lacking in this range due to so much sitting, so even a few standing hip extensions just before your run can help activate the muscles needed for improved hip extension.
  • Strengthen your core, which includes the hips. Core exercise is hugely beneficial for improving your posture and stability through your pelvis, which contributes to force being efficiently distributed through your muscles and joints.
  • Improve your ability squat, so you are able to squat with your feet flat, keep a long spine, and get your butt close to the ground. This is the basic test of mobility in the ankles, knees, and hips - something that we can always work at improving.

Of the 5 suggestions above, choose 1-3 areas where you’d like to improve and pick a quick exercise to do before your run. It could be a bit of stretching, mobility work, or a strength exercise. For example, I use a mini acuball and roll through my feet, do calf raises and stretch my calves before I go for a run, as my ankles are a limiting factor for me. Every runner will have unique needs. If you could use some guidance, we are always here to support you at the Adelaide Health Clinic.

Today’s Inspiration

“I’ll be happy if running and I can grow old together.” – Haruki Murakami

Today’s Live Workouts

Happy Monday! Ready to get moving to start your week off right? We’ve got TWO classes on the schedule for today!

TOTAL BODY CONDITIONING WITH ROBERT S

Join Robert S today for a Total Body Conditioning workout! Challenge your cardio and strengthen your muscles from head to toe with this incredibly effective no-nonsense bodyweight training.

No equipment needed today.

Join Robert at 12:00pm (30 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 864 5295 2847
Password: 991724

YOGA FUSION WITH ROBERT Y

Join Robert Y today for our new Yoga Fusion workout! A combination of hatha, ashtanga, and kudalini yoga techniques. This class will engage your muscles, open your joints, calm your mind, and lift your spirits. (All levels)

No equipment needed today.

Join Robert at 5:15pm (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 899 4248 0739
Password: 624126

THIS WEEK'S SCHEDULE

Click here to view our weekly schedule.

If you have questions about our virtual live workouts, please reach out to Lauren.

Today’s Trainer Moves

If you’re planning to head out for a run today, join Vivian for a quick warm-up before you begin. Your body will be more prepared and less likely to suffer from aches, pains, and injury.


For questions about today’s Trainer Moves, you can connect directly with Vivian here.

Today’s Bite

Oven Baked Salmon with Lemon Cream Sauce

This oven baked salmon is drizzled generously in a simple and delicious lemon cream sauce (classically known as a lemon beurre blanc). The sauce will become your secret weapon for seafood recipes, we guarantee it! It’s great with salmon, scallops, crab cakes, and all kinds of fish. It’s easy to make and brings so much amazing flavour!

Want more recipes like this? Check out our Spice of Life Recipe Book.

Ingredients:

For Oven Baked Salmon with Lemon Cream Sauce

  • 2 to 3 lb of salmon fillets
  • Salt and black pepper, to taste
  • 1 tbsp olive oil for drizzling salmon
  • 1 tbsp parsley finely chopped, to garnish

For the Lemon Cream Sauce

  • 1 small onion or 2 medium shallots, super finely diced (about 1/4 cup diced)
  • 1/4 cup fresh lemon juice from 2 medium or 1 large lemons
  • 1/4 cup dry white wine, such as chardonnay or Pino grigio
  • 1/2 cup heavy cream
  • 1/2 cup + 8 tbsp cold, unsalted butter, cut into 8 pieces
Instructions:
  • Line baking sheet with foil or parchment. Arrange salmon skin-side-down, season with salt and pepper, and drizzle the tops with oil. Bake uncovered at 425F for 10-15 minutes (depending on thickness of salmon) or until salmon is cooked through.
  • In a small sauce pan, combine 1/4 cup finely diced onion, 1/4 cup lemon juice, 1/4 cup wine and simmer over medium heat until reduced to a thick mixture (7-8 minutes).
  • Whisk in 1/2 cup cream and as soon as it comes to a simmer, reduce to low heat and slowly whisk in the 8 tablespoons butter, one tablespoon at a time (whisking constantly). Add 1/4 teaspoon salt or to taste and remove from heat. Cover with a lid to keep warm until ready to serve.
  • Plate salmon and drizzle generously with the lemon sauce, garnish with freshly chopped parsley, then serve.
Notes:
  • Recommend reheating over low heat, stirring frequently, just until hot and ready.
  • A 2lb salmon serves 4-6 and a 3lb salmon serves 6-8.

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Do you have a “Something of the Day” you’d like to us to share?! Email Meg.

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