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Running Injuries

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As a runner, it is possible for injuries to occur. It is important to make sure you are always being as safe as possible.

Perhaps the most common injury that people endure from running is an overall feeling of soreness, caused by overusing the muscles, tendons, and ligaments. When the muscles, tendons, or ligaments are over-stretched, the tissues experience minor damage in the form of microscopic tears. This typically occurs when completing an exercise that the body is not used to, or exercising for the first time after a prolonged period of rest. The soreness may linger for a few days but usually goes away on its own. However, the severity of the damage determines how long the body will need to recover. For more information on how you can prevent severe injuries, contact Choice Health Centre today.

What are some common injuries?

At Choice Health Centre, our clinicians can guide you through proper exercises, stretches, movements, and body control, in order to prevent future injuries from occurring. Many injuries occur due to improper techniques or overexerting your body. Some of the most commonly sustained injuries include sprains, strains, and tendinitis.

Many people think “sprains” and “strains” are synonymous; however, they have one distinct difference. Sprains occur when a tendon is stretched beyond its limits or torn, while strains occur when a ligament is stretched beyond its limits or torn. Tendons are tissues that connect muscles to bones, and ligaments are tissues that connect bones to one another. Sprains and strains can both range from mild to severe, and even mild ones may take up to 6 weeks to heal. When they become more severe, braces or surgical correction may be necessary. This will require a longer recovery time, up to 8 weeks or longer, and rehabilitative treatments will likely be prescribed.

It is important to note that it is in your best interest to have a clinician make sure a sprain or strain is fully healed before returning to your normal level of physical activity, as it is common for old sprains and strains to develop again in the future if they have not been properly rehabilitated.

How can I prevent these injuries?

While it is always a wise decision to consult with a health care professional, there are some tips you can implement into your personal life as well, in order to decrease your risk of sustaining an injury. These include:

Stretching

This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bring water into the tissues. This increases muscle flexibility and prevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing.

Hydrating and eating nutritious meals

Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports drinks, such as Gatorade.

Staying within your abilities

It is important to train and practice for any physical activity you’d like to try. Start small in the beginning and build up from there. For example, if you aren’t used to running but you’d like to complete a 5k, don’t start off with 3-mile runs. Begin with a half mile and slowly build up. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physiotherapist can help you understand the limits of your body and can create an exercise plan for you to reach your physical goals.

Using the proper equipment

When engaging in any type of physical activity, it is important to make sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference when it comes to preventing injuries.

What should I do now?

If you are suffering from aches and pains, you think you may have sustained an injury, or you’d like to learn more about injury prevention, contact Choice Health Centre at Bedford, Dartmouth, Fall River & Halifax, Nova Scotia today. One of our dedicated clinicians would be happy to meet with you for a consultation and discuss how our different programs can help you remain active and pain-free!

Multidisciplinary Team

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Dr. Erin Kempt-Sutherland

Centre Director

(Fall River, Dartmouth)

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Dr. Nick Stryniak

CEO

(Dartmouth, Halifax, Bedford, Fall River)

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Sushu Parab

Physiotherapist

(Dartmouth)

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Matt Nixon

Physiotherapist

(Dartmouth)

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Dr.Brigitte MacPhail

Chiropractor

(Dartmouth)

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Dr. Justin Brooks

Clinical Lead

(Dartmouth)

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Alyssa Leblanc

Clinical Lead

(Dartmouth)

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Kat Doucette

Registered Massage Therapist

(Dartmouth)

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Ashley Elizabeth

Kinesiologist/
Clinical Pilates Instructor

(Dartmouth)

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Bobi MacKinnon

Occupational Therapist

(Bedford, Fall River, Dartmouth, Halifax)

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Tanya Conrad

Kinesiologist,
Certified Pedorthist

(Bedford, Fall River, Dartmouth, Halifax)

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Dr. Anna D’Intino

Naturopath

(Dartmouth)

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Chelsea McKenna

Osteopath

(Fall River, Dartmouth)

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Dora Hernandez

Laser Technician

(Dartmouth)

YOUR PATHWAY TO AMAZING PATIENT RESULTS

1. Book Your Appointment

Select your preferred location, service and provider. If you are not sure where to start, click here or call 902-404-3668 and we will help you.

2. We Listen

Our specialists listen to your concerns and work with you to create an individualized plan for your recovery.

3. Personalized Treatment Plan

In some instances, a combination of therapies will provide you more complete results, in less time. If so, our practitioners are trained to make the right referral, at the right time.

4. Integrative Approach

Our therapists will take the time to explain their findings, and work with you to create a treatment plan tailored to your specific needs and goals - on paper, that you get to take with you!

5. Celebrate Your Wins!

We believe that anytime you reach a milestone or accomplish a goal, you deserve to be celebrated! We will do our best to help keep you on track so that we can celebrate with you.

6. Wellness Services

We are not just a pain/injury clinic. We want to help you move, feel, and perform your best! Our team will make recommendations based on your needs and preferences to help not only maintain your results, but continue to thrive!