10 Golden Rules to Avoid Running Injuries

1. Keep it simple

Be careful not to over treat and complexity of an injury. Avoid repetitive treatments that offer no progress. Avoid surgery. Orthotics should not be your primary option. Be sure to use simple, flat running shoes.

2. The body adapts!

The body adapts as long as the given stress is no greater that its capacity to adapt. The majority of overuse injuries come from a surcharge on the anatomical structures (bones, cartilage, tendon, muscle...). Therefore, every new stimulus must be integrated progressively (volume, intensity, difference in height, surface, new shoes).

3. Efficiency is in the rhythm!

It is preferable to increase the number of steps to over 170 steps/min in order to minimize impact, loss of energy and the risk of injury while maximizing stride efficiency. Quality training (intervals, threshold, etc...) should be located anywhere between 180 and 185 steps/min.

4. The Kenyan surface

Flat surfaces (road, track, treadmill) cause regularity of movement in every stride, which means a repetition of biomechanical weaknesses. Cross-country is the best surface because it is a firm and irregular surface offering a wide variety of movements in the lower limbs.

5. Warming up: The secret of the pros

In order to prepare for training, you must: increase the temperature with progressive jogging for 15 to 20 minutes and progressive ballistic stretching (educational and progressive tempos).

6. Stretching: yes and no!

Pre-training static stretching should only be practiced IF muscular restrictions affect the biomechanics enough to create pathology or a deterioration of mechanical efficiency.

7. Naturally strong

Barefoot running or walking as often as possible is a good way to solidify the support structures responsible for natural absorption... and prevent a number of injuries. The body can also be solidified with a stabilisation, strengthening and proprioception program.

8. Variety of activities, variety of movements, variety of stress...

Complete rest is rarely the best treatment when injured. A change in activity is recommended as soon as possible, i.e. painless cardio.

9. We are what we eat / a healthy spirit in a healthy body

The foods we eat are the constituents of our bodies. Quality, variety and balance are the key words when talking about an athlete’s nutrition. Pleasure, positive attitude and good living habits have a direct influence on the body and its injuries, through complex physiological systems (hormones, nervous system, etc.).

10. Keep yourself well surrounded

Whether you are an elite athlete or an occasional jogger, your medical well-being must be assured by a competent, specialized and understanding health professional. For these precise reasons, a runner must never accept final recommendations from health professionals (Physio, Chiro, MD) who are not runners themselves.


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Adapted by Éric Boucher, these tips are derived from the Prevention of Running Injuries seminar by Blaise Dubois, consulting physiotherapist with Track and Field Canada.

Back Pain

Did you know that we bend and twist our spinal column 1500 to 2000 times per day and that 35% of the positions we use are hurting us? It’s not a surprise that this delicate area composed of 33 vertebras is susceptible to so many injuries. Back pain is the most common health problem in our society. Nearly 80 % of the population will suffer from severe back pain and for 10 %, it will become a chronic problem.

Several factors are at the origin of back pain: micro traumas generated by bad repetitive movements, stress that creates muscular tensions and contractions, extra weight which compresses the vertebras and tires the spinal column, bad posture, etc. Back pain can also be caused by various pathologies (scoliosis, osteoarthritis, herniated disc, osteoporosis, etc). The majority of back pain is attributed to misuse and bad life habits.

Being sedentary brings about bad muscular tonus, poor posture and does not promote fl exibility. Your back needs to move and to be in motion to maintain its strength and its mobility. To maintain your back in good condition it is essential to exercise. Activities that are most recommended: walking, swimming, biking (in sitting position with a straight back),yoga, pilates, stretching and muscular reinforcement adapted at a moderate intensity. At work, take a few minutes to get up, walk around and stretch. By strengthening muscles (abdominals, lumbar, buttocks muscles), you increase your endurance and your muscular control, which decreases the risk of potentially hurting your back.

These recommendations apply to occasional back pain episodes and chronic pain episodes. However, it is always better to consult a health care professional in order to avoid aggravating your symptoms or condition. In the case of acute pain due to trauma or a bad movement, lots of rest and control of the symptoms is recommended (ice, medication, analgesics, etc.). Once the crisis has passed, it is imperative to be guided back to your daily activities to avoid a relapse or recurrences. Contact a physiotherapist who will be able to evaluate your condition and to recommend a plan of treatment and exercises that will correspond to your personal needs.

Written by Rémi Bergeron, physiotherapist at the Downtown Montreal Action Sport Physio clinic.

June is Athletic Therapy Month

What is a certified athletic therapist and what can he/she do for me?

In Canada, a Certified Athletic Therapist - CAT(C) is a health care practitioner devoted to the prevention, identification, intervention, management and treatment of emergency, acute and chronic musculoskeletal conditions and injuries to the physically active sustained either at work or through involvement in recreational or sporting activities.

An Athletic Therapist (AT) optimizes the ability of professional, amateur and recreational athletes to perform at their best through sport specific training, injury prevention and rehabilitation for rapid return to work or play. An Athletic Therapist also works in occupational and industrial settings to enhance the health and performance of individuals in the work force.