Jogging Ahead

The ice is clearing from the sidewalks, the sun is shining and we no longer see our breath when we breathe – that can only mean one thing: it’s time to dust off the running shoes and get outside for  a jog!  The health benefits of jogging are plentiful – ranging from weight loss and improved fitness reduced appetite and helping to improve our mood. However, there are potential ‘potholes’ for the 6 and a half million jogging Canadians.

Did you know?

• 2-3 times your body weight goes through your foot and leg every step you jog!
• This means that the impact, shock and pressures your feet and legs take is pretty remarkable.

So, if you’re 70kgs (the average female Canadian is 69 kg) and there are 400 foot strikes (per foot) in a mile. Therefore, each foot/leg will experience between 55-80 tonnes every mile!

If you’re 80kgs (the average male Canadian is 82 kg) and there are 400 foot strikes (per foot line) in a mile. Therefore, each foot/leg will experience between 64-96 tonnes every mile!

Up to 65% of runners are injured every year (to the point they can no longer jog) – the highest percentage of injuries in any mass participation sport!

This can be through poor training schedules and practices, weakness around the hips, knees and ankles, poor footwear, poor foot posture, and of course injuries such as a twisted ankle.The most common injuries are around the front of the knee (a patella-femoral disorder), pain on the outside of the knee (Illiotibial band syndrome) and pain in the heel/ sole of the foot (Plantar fasciitis) – but people can suffer pain in their backs, hips , shoulders, and even necks.

Although the pain is most commonly in these areas, the problem can be caused by imbalances/ weaknesses around the other joints, increasing the load elsewhere and leading to pain. For instance, weakness in the hip muscles can alter the biomechanics and lead to pain in the knee – and the person may have never known they had weak hips!

Although the figures are scary, the body is able to cope with these demands when treated correctly. To avoid being part of the 65% make sure you:

• Utilize the right training techniques and schedules, including rest periods, to suit your experience and ability. Get advice if needed.
• Use the correct footwear – don’t forget new trainers will need to be worn as well.
• Ensure good nutrition and hydration – this helps limit fatigue and promotes good recovery for your next run, both very important factors in preventing injuries.
• Treat injuries and niggles straight away when they occur to stop them developing into a bigger/ chronic problem – see a physiotherapist if needed.