London Marathon runners guide for preventing joint strain
Preparation for the London Marathon is well underway and many people are suffering from the strains of pounding the pavement day after day.
Straining the knee joint is just one problem many runners experience during training.
It can not only affect your completion time but could well result in pulling out of the race altogether.
So how can you take care of your joint while training and competing for the London marathon?
Prevention is key to joint care, while it maybe easy to say “don’t over do it” it really isn’t that simple.
Let’s just cover the basics of strain prevention –
Footwear is extremely important to your posture while running, the wrong trainers or worn soles can cause pain in your hip, back and knees.
Determining your fit, foot type and pressure points will help you in your stride, core strength and posture, all resulting in better joint care.
You can pay for expert analysis of your running style and recommendations on the perfect running shoe for you at many major high street running clothes specialists.
You should be replacing your shoes every 500 miles.
Regular sports massages are not just for recovery but should be part of your training regime.
It not only helps lessen the effects of fatigue but it also improves flexibility in tight muscles and will correct your balance.
Changing your running route not only prevents boredom but changing the surface and the tempo varies the movements of the joints and subsequently lessens the stress on the joint and surrounding tissue.
Glucosamine supplements and sugar pills have also been reported to have great benefits to joint care.
A naturally occurring chemical found in the body, glucosamine supplements help increase cartilage and the fluid surrounding the joints.
Taking these while training is thought to help prevent long term damage.
If you have already strained your joints preparing for the London Marathon, here are the best remedies –
RICE! Rest, Ice, Compression and Elevation.
These are always good to take down any swelling in the joint.
Keep the joint elevated and on ice.
If you ignore this then you could extend your recovery time from 2 weeks to 8.
Don’t be fooled into cutting back on your energy intake.
Most runners who suffer injuries and slow down training or even stop training for recovery, tend to cut back on the amount of energy they intake.
Doing this reduces the protein in your diet and reduces muscle mass, this will set you back when your return to full training.
Physiotherapy for the London Marathon
Osteopathy, Chiropody, and Physiotherapy are all routes to explore when treating conditions which relate to hip, buttock, leg and foot injuries.
The most common running injuries are lower limb, calf and hamstring strains, feet, stress fractures and achilles.
It is vital you seek professional care if you have if you feel you have injured any of these areas.
Get proper support for the joint that is giving you trouble.
This will enable you to spend more time in your natural posture and ease pressure on the other joints.
There are many supports available, from back braces to knee splints.
These help reduce stress on existing strains.
If you are currently in training, work in Canary Wharf and are experiencing some discomfort or joint pain, then why not visit us to discuss the issue you are having where we can plan a sports massage schedule in the lead up to the London marathon.
Or, if you are in the unfortunate situation of already experiencing joint pain, (and race day is looming) then book a treatment with one of our experts.
We are situated in the centre of London, with flexible appointments and a 24 hour online booking facility. We are on hand night and day to see you safely through your London Marathon experience.