How To Stay Injury Free as a Runner

Because slow and steady doesn’t cut it in the fourth quarter. In sports like football, rugby, and hockey, sprint speed wins moments — and moments win games . But speed isn’t built just by playing games. To stay fast and explosive all season, athletes need a structured approach: sprint training, repeat sprint ability (RSA) work, strength and power development, and smart recovery strategies. Here’s your no-fluff guide to building elite sprint performance during the season — and having some fun while doing it.

Winter sport season has landed! Whether you're hitting the footy field, netball court, or soccer pitch, your body’s in for a ride. First few games of the season? Expect some sore muscles and general fatigue. But what if that soreness doesn’t go away? Or feels... not quite right? Let’s talk about niggles —those pesky little warning signs your body gives you before a proper injury sets in.

As another sports season kicks off, so does the conversation around concussion . While not every head knock leads to a concussion, recognising and removing players when in doubt is crucial. ‘If in doubt, rule them out.’ Most discussions on concussion focus on recognising symptoms , but what happens after a concussion diagnosis? Here are six key facts parents need to know about managing concussion recovery. 

This one goes out to all our field based athletes out there! For many of you, the start of your footy or soccer season is on the horizon. You might have played a few practice games, the team’s running load has picked up, and you’re starting to do more game -like drills. Whilst this is exciting and often more enjoyable than earlier parts of pre-season, it can also spell trouble. A ramp up in intensity, plus more kicking and more running can be a lot of change for any athlete. Whilst most of you will have a smart watch to track your running (or access to GPS systems if you’re lucky), how many of you track your kicking load?

Knee pain can really put a damper on your day-to-day life. Whether it’s from arthritis, an old injury, or just wear and tear , living with sore knees isn’t fun. Luckily, modern treatments like injection therapies offer new hope. Let’s break down what PRP (Platelet-Rich Plasma) and other injection treatments are all about—in plain language that’s easy to understand.

I’m sure it won’t surprise you to hear that a high proportion of New Year’s Resolutions fall to the wayside by the time February rolls around.  For our patients, this comes in the form of gym memberships being cancelled, running plans falling away or the tennis racquet being put back in the cupboard until the next Australian Open. Change is hard . It is easy to be critical of yourself when you aren’t able to stick to a new fitness goal without any hiccups along the way. In our heads, our progress will look like this:

Understanding Non-Specific Low Back Pain: What You Need to Know Low back pain is one of the most common complaints worldwide. For many, it comes and goes, but for others, it can persist, affecting daily life . If you've been told you have "non-specific low back pain," you might be wondering what it means and what to do about it. 

It’s a new year, and guess what? Your gut is ready for a glow-up! Often called your “second brain,” your gut isn’t just about digesting that extra slice of pizza— it’s a powerhouse that impacts your mood, immunity, and overall well-being. Time to give it some TLC! So, what’s the deal with gut health? It’s all about balance—the harmony of bacteria, fungi, and other microorganisms in your digestive tract. When your gut is happy, your body hums along smoothly. When it’s not? Hello, bloating, irregularity, and even chronic health woes. The MVP of gut health? Fibre . Think of it as the unsung hero of your digestive system, and it comes in two fabulous forms: Soluble Fibre : Found in oats, fruits, and legumes, this superstar dissolves in water, helping to regulate blood sugar and cholesterol. Insoluble Fibre : This tough cookie (from veggies and whole grains) adds bulk to your stool, keeping you regular as clockwork. But wait, there’s more! Power up your fibre game with prebiotics (the snacks your good bacteria love—think onions, garlic, and bananas) and probiotics (the friendly live bacteria in yoghurt and fermented foods). Don’t skip out on resistant starches like green bananas or cooled rice—they’re like a five-star meal for your gut. Now, let’s talk habits. Sure its been festive time over the last few weeks, and you might have had just one too many beers or wines. Excess booze and caffeine can leave your gut lining crying for help, and skipping hydration is a recipe for sluggish digestion. Even stress can throw off your gut’s mojo. So let’s take a whole-body approach to gut health! Practical Tips for a Gut-Healthy New Year Ready to treat your gut like the VIP it is? Here are four fun ways to make your digestive system your new bestie: Fibre First Thing : Start your morning with a fibre-packed brekkie—hello, oats and berries! Sip, Sip, Hooray! : Hydrate like a pro with at least 8 glasses of water a day. Fermented Fun : Add some zing to your meals with kimchi, sauerkraut, or yoghurt. Cut Back on the Gut Bullies : Swap caffeine overloads for soothing herbal teas or kombucha. Stay tuned for Part 2—we’re getting active in the name of gut health and making 2025 your best year yet!

New year, new you! The new year is a chance to rest, reset and create some resolutions (if that’s your thing). Whilst we’re big advocates for creating rehab goals all year round at Life Performance Sports Medicine, this might be the opportunity for you to create your own rehab goals. Have you been putting up with a niggle, pain, or problem for weeks, months, or even years? Is it something you are just attributing to old age, ‘wear and tear’ or a previous injury? It can be exhausting and frustrating putting up with pain, and it is easy to lose hope that it may not improve. We see many people who put up with pain for far too long before they do something about it. If this is you, keep reading! Conditions such as osteoarthritis are commonly seen as issues that will simply run their course, and there isn’t much you can do to stop them aside from wait for a joint replacement. This simply isn’t true. Whilst it may be extremely frustrating to put up with a sore shoulder or knee for years, or not be able to do the things you love, there is always something we can do to get your pain and level of function heading in the right direction. Whether it be seeing our dietician, Meagan, to help you eat and feel better Seeing one of our physiotherapists to come up with a targeted exercise program for you Having one of our podiatrists review the role that your footwear is playing in your condition. Whichever option it is, there are many avenues you can explore to improve your pain, all under the one roof . When it comes to exercise, we have a number of dedicated programs to meet your needs and improve your pain. We offer the GLA:D program, a proven exercise program aimed at knee and hip osteoarthritis. It has been rolled out across the globe and has been shown to reduce pain by an average of 36%! We also offer our very own Bones and Brawn program, which is aimed at individuals with Osteoporosis or Osteopenia. It focuses on improving the strength of your bones, boosting your mobility and assisting you with functional, day to day activities.  So, use this festive season to relax, spend time with family and enjoy the sun, but I’d also encourage you to reflect on how your body is feeling, and more importantly, if it is holding you back from achieving your goals. Let 2025 be the year you get your body feeling like it used to!