Tips for the 2018 Running Season

Tips for the 2018 Running Season

January 1st often signals the start of running season for many local runners.  Whether your goal is running your fifth BMO Vancouver Marathon, or your very first Sun Run, training injuries are a demoralizing setback.  Unfortunately, many runners, especially those new to the sport, often quit their training entirely after an injury.  It seems every runner eventually breaks down as their weekly mileage increases.  What can be done about this seeming inevitability?  First, remember injuries are extremely common in any sport, especially a sport as demanding as running.  Second, having an injury doesn’t mean you’ll need to skip the races you’ve signed up for, or quit your training.  Our physiotherapists often see clients starting from a similar place: they are eager to finish a race, but often their training programs are missing critical elements.

The components of a training program should not only build up your running endurance, but also help prevent injuries from occurring.  A “good” running program should include elements such as:

  • Proper warm-up and cool-down
  • Workout progression (ie, increase running intensity/volume each week)
  • Stretching
  • Massage (either self-massage or via a massage therapist)
  • Muscle strengthening (one of the best ways to prevent injuries)
  • Cross training & variation

Although these elements sound time consuming, it doesn’t have to be.  A well rounded workout and recovery program is critical for you to properly prepare and enjoy your race.

So how can a physiotherapist help you achieve your running goals?  Physiotherapists can assess a runner’s flexibility and muscle strength/function to identify any muscle imbalances you may have.  These muscle imbalances are often where injuries occur as your training ramps up.  Once identified physiotherapists can work with you to correct these imbalances through exercise (point #5 above).  Physiotherapists can also provide advice on stretches (point #3 and #4 above), exercises and gait assessment (correcting poor running technique).

When you’re ready for professional help in achieving your running goals this season, be sure to give us a call, or send us an email.  If you can drop by one of our clinics in South Surrey or White Rock, that’s great.  If you don’t live close by, one of our physiotherapists would be happy to refer you to a physiotherapist trained in running injuries closer to where you live or work.  Have fun running, and we’ll see you out on the courses!

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Shockwave Therapy Now Available

Shockwave is a non-invasive form of treatment that has been around for 20 years now, initially being used to treat kidney stones. Shockwave produces acoustic waves that help in treating a number of musculoskeletal conditions, especially in those chronic situations...

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Linda, Retired RN

Krystie, I really appreciate all the care that you’ve given me and I’m truly grateful to have you as my physiotherapist. Thank you for everything that you do. read more


Update: July 1, 2021

As the Province of BC enters Step 3 of the restart plan, things will mostly remain status quo at PhysioLife.  Changes are as follows:

  1. based on guidelines published by the College of Massage Therapists of BC, masks inside massage treatment rooms are no longer mandatory.  Masks do not need to be worn if and only if both patient and therapist mutually agree.  If you would like your therapist to wear a mask, they will.  If your therapist would like their patients to wear a mask, we kindly ask for your cooperation.  Masks must still be worn in all common areas of the clinic, so please keep bringing your masks!
  2. Our waiting room will be open on a limited basis (yay!)

All other COVID-19/communicable disease guidelines remain in place, and can be viewed on our website.  Our profession is governed by the College of Physical Therapists of BC and the College of Massage therapists of BC.  The rules and regulations passed down from these Colleges supersede any WorkSafeBC requirements which are imposed on the general population.  Therefore, we can only relax restrictions once our Colleges approve.  Our setting is a healthcare setting which is a high risk environment, even if masks are worn.  As the summer progresses, we hope to receive new guidance from our Colleges which will allow us to ease some of our other protocols.  However, we will only do so if we believe it will not interfere with the health and safety of our therapists, staff, and patients.

Thank you for your continued support.  We hope everyone stays healthy.

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