Top injury prevention tips from Physiotherapist / BackRoads Race Team member Shannen Murray

We recently caught up with BackRoads Race Team Member and registered Physiotherapist Shannen Murray, to get some insights into her favourite injury prevention tips. 

• Increases in running volume should be gradual. Avoid big jumps in run distance and total mileage per week. Keeping increases within 10% of the previous week is a good general rule.

• Incorporate strength training and mobility into your weekly routine.

• Running shoes have a lifespan. If you are running higher mileage you may need to replace shoes every 3-4 months (or 500-800km). Look for flattened foam, worn outsoles and new aches/pains as signs of needing to replace footwear.

• Not every running-related pain or injury requires stopping running. I tend to advise that it is safe to continue running while dealing with an injury using the following guideline:  

 1. Pain should be a 4/10 or less

2. Pain should not continue to worsen while running

3. Pain should settle after activity and should not be worse the next morning

 4. The injury should not generally be getting worse.

• Take recovery seriously. This includes eating well, sleeping well and generally listening to your body. Take an off day or mix in other forms of exercises when you feel your body needs a break. 

• When in doubt (or for maintenance), schedule an appointment with a physiotherapist who will assess your injury and provide a treatment plan to address your concerns and help you in meeting your goals.

Links to schedule an appointment with Shannen:

Skye Health Monday/Wednesday/Friday

Book online Skye Health or call 519-857-7593

Shannen also works out of Fowler Kennedy South Clinic Tuesday/Thursday

Call to book (226) 667-3338