How Age Affects Running Injuries and Recovery

How Age Affects Running Injuries and Recovery

As we age, our bodies go through a natural process of wear and tear. For runners, this means that they become more susceptible to injuries as they get older. Understanding how age affects running injuries and recovery is essential for runners of all ages to keep their bodies healthy and injury-free.

First, it’s essential to understand the different types of injuries that are more common in runners as they age. One of the most prevalent types of running injuries is overuse injuries, such as tendinopathy, stress fractures, and plantar fasciitis. These injuries occur when a runner’s body is subjected to repetitive stress over time. As we age, our bodies lose some of their ability to recover from these types of injuries quickly. Additionally, our muscles, tendons, and ligaments become less elastic and more prone to injury.

Another type of injury that becomes more common as we age is acute injuries. These injuries occur suddenly and are usually the result of a fall, accident or trauma while running. In some cases, acute injuries can be more severe and take longer to recover from than overuse injuries. This is especially for older runners.

However, age doesn’t have to be a limiting factor for runners. There are ways to prevent injuries and recover more quickly. One of the most important things runners can do is to incorporate strength training into their routine. Building strength in the muscles, tendons, and ligaments that are most commonly injured can help prevent injuries and decrease recovery time.

Stretching is another important aspect of injury prevention and recovery. As we age, our muscles and tendons become less flexible, which can increase the risk of injury. Stretching regularly can help maintain flexibility and potentially reduce the risk of injury. It’s important to stretch properly before and after a run and to include dynamic stretching as part of your warm-up routine.

Nutrition is also a critical component of injury prevention and recovery. As we age, our bodies require more nutrients to repair and maintain muscle tissue. Eating a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains can provide the necessary nutrients to support recovery and prevent injuries.

Another factor that can affect recovery time is sleep. As we age, our bodies require more rest and recovery time, and sleep is essential for muscle repair and recovery. Getting enough sleep can help reduce the risk of injury and improve recovery time.

Finally, listening to your body and adjusting your running routine as needed can help prevent injuries and improve recovery time. As we age, it’s essential to recognize when our bodies need rest or when we need to adjust our training routine to avoid overuse injuries. Taking rest days, cross-training, and incorporating low-impact activities can help reduce the risk of injury and decrease recovery time.

The benefits of physiotherapy for runners: How to stay injury-free

Physiotherapy is an essential part of the running injury realm. It can help runners of all ages recover from injuries, as well as, prevent future injuries from occurring. Physiotherapy involves the use of various techniques and exercises to improve movement and function, reduce pain, and restore mobility. Here are some ways in which physiotherapy can help runners:

1.) Assessing and diagnosing injuries

One of the primary benefits of physiotherapy is that it can help diagnose and assess injuries accurately. Physiotherapists are trained to identify the underlying cause of an injury and develop a customized treatment plan to help the runner recover. They can also determine the severity of an injury and advise on whether the runner needs to rest or continue running while undergoing treatment.

2.) Providing personalized treatment plans

Once the injury has been diagnosed, the physiotherapist will develop a personalized treatment plan for the runner. The treatment plan may include exercises, stretches, and other therapies to help reduce pain and inflammation and promote healing. The treatment plan may also include recommendations for modifying the runner’s training routine to avoid aggravating the injury.

3.) Restoring mobility and function

Physiotherapy can help restore mobility and function to the injured area. The physiotherapist may use manual therapy techniques such as soft tissue therapy and joint mobilization to improve movement and flexibility. They may also provide exercises to strengthen the muscles around the injured area and improve overall function.

4.) Pain management

Running injuries can be painful and can limit a runner’s ability to continue training. Physiotherapy can help manage pain and reduce inflammation in the injured area. The physiotherapist may use modalities such as ice, heat, and electrical stimulation to help reduce pain and promote healing.

5.) Preventing future injuries

Physiotherapy can also help prevent future injuries from occurring. The physiotherapist may provide advice on proper running form, footwear, and training routines to reduce the risk of future injuries. They may also provide exercises to strengthen the muscles that are most commonly injured in runners, such as the hip flexors, glutes, calf complex and hamstrings.

6.) Improving overall fitness

Finally, physiotherapy can help improve overall fitness and performance. By addressing any imbalances or weaknesses in the runner’s body, the physiotherapist can help improve running efficiency and reduce the risk of injury. They may also provide exercises to improve cardiovascular fitness and endurance.

In conclusion, physiotherapy is an essential part of the running injury realm. It can help runners of all ages recover from injuries, prevent future injuries, and improve overall fitness and performance. By working with a physiotherapist, runners can receive personalized treatment plans that address their specific injury and help them get back to running safely and quickly. Additionally, physiotherapy can help runners stay injury-free by providing advice on proper form, footwear, and training routines.


This appointment is your opportunity to tell us what hurts and discover whether physiotherapy or chiropractic care is a good fit for you! During this session, you will talk with a physiotherapist or chiropractor on a phone call (or online) and create the right care plan specifically for your pain. There is no obligation on this session is to find out whether physiotherapy or chiropractic care can help you getting back to doing the things you love in life.

Frequently Asked Questions

A running injury can cause a range of sensations from a dull ache to a sharp pain. It can also cause numbness, tingling, or a burning sensation. Swelling and stiffness may also be present in the affected area.

Running can affect many parts of the body, including the feet, ankles, knees, hips, lower back, and shoulders, with knees being the mosts common.

Rest and activity modification are the primary factors for healing an injury. So, it is important to give the affected area time to recover through these factors. Applying cold and/or heat therapy, gently stretching, and taking anti-inflammatory medications can also help the healing process. Additionally, physical therapy exercises can help speed up the recovery process.

About Geoff Gamble

Dr. Gamble earned an Honours Bachelor of Science Degree in Biology from Brock University where he graduated with First Class Honours. He was also on the Dean’s Honour List and was the recipient of the 3M Scholarship in Biology.

Upon completion of his studies at Brock University Dr. Gamble attended the Canadian Memorial Chiropractic College in Toronto, where he graduated as a Doctor of Chiropractic. As a fourth year clinical intern, Dr. Gamble facilitated the third year clinical case-based course. During this time he also presented to other clinical interns concerning sports injuries and treatment strategies. While at CMCC, Dr. Gamble worked at Sports Performance Centres (SPC), a sports medicine and high performance-training facility located in Vaughn, Ontario where he had the opportunity to work with both professional and amateur athletes. Dr. Gamble has also been employed as an Assistant Instructor for the Lower Limb Orthopaedic Assessment Continuing Education Course for practicing chiropractors.

Medical Disclaimer:

The information presented in this blog post is for educational purposes and should not be interpreted as medical advice. If you are seeking medical advice, treatment or a diagnosis, consult with a medical professional such as one suggested on this website. The Clinic Accelerator Inc. and the author of this page are not liable for the associated risks of using or acting upon the information contained in this article.

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