thrive
LOCKER
Hurt
Whether you’re a seasoned gymmer or
returning from an exer-break, workout-specific
injury prevention will pay off in faster results
and greater gym longevity. Sort the eep from
the agh with advice from exercise physiologist
Rebecca Hallam.RUNNING (STEADY STATE)
COMMON INJURIES: Repetitive strain or overuse injuries, which can be
caused by going too hard too fast, wearing poorly fitting or inappropriate
footwear, muscle imbalances or gait pattern. The most common long-
distance running injuries are Achilles tendinopathy, runners’ knee (iliotibial
friction syndrome or ITBS) and shin splints (geek term: medial tibial stress
syndrome or MTSS).
PREVENTION: Ensure that your footwear is supportive and designed to
suit your foot and the activity. Complement your running with foam rolling,
stretching and strength and mobility exercises to maximise your condition
and seek advice from a coach or exercise physiologist so your training is
tailored to your experience, goals and gait.“Our bodies are remarkable and finding the ‘easiest way’ to do
something, which is not always the safest, and we therefore
compensate by using different muscles and joints to achieve
something that we’re simply not yet ready for,” says Rebecca
Hallam from Life In Action. “Many of us tend to avoid the
exercises that we find hardest, which usually means it’s those
muscles that are weakest, so we tend to keep training the already
strong ones, ignore the weaker ones and further contribute
towards imbalances that can lead to injury.”RUNNING (HIIT)
COMMON INJURIES: The explosive
movement can lead to greater incidence
of muscle strains, particularly to the
hamstrings and quadriceps. Severe cases
can result in the muscle being torn from the
bone, requiring surgical repair while mild
cases may feel more like the muscle is tight
or tired and will recover quickly with rest.
PREVENTION: A solid warm-up to prepare
for high explosive loading.