Couch to 5k mentality is causing an epidemic of knee injuries, warns surgeon

The Telegraph &... July 12, 2019

Amir Qureshi, a consultant knee and limb reconstruction surgeon atUniversity Hospital Southampton, said more focus was needed on injury prevention and preparation at amateur and recreational level.

He said he had seen an “influx” in knee injuries in recent years due to a rise in popularity of the “couch to 5k mentality”.

“I firmly believe we need a wholesale change in mindset when it comes to injury prevention in amateur and recreational sport as there is a growing belief you can go from nothing to all-out activity with no consequence,” said Mr Qureshi.

“That has manifested itself further over recent years with what I call the 'couch to 5k mentality' among those looking to get back into physical activity and get fit or play amateur sport with little to no preparation.

“There is a tendency to skip warm-up routines and muscle conditioning exercises and concentrate on distance, whereas preparation and gradually increasing activity is where the focus should be.”

Couch to 5K, which is endorsed by the NHS, was a running plan developed by Josh Clark in 1996, who wanted to help his mum get off the couch and start running, too. The plan involves three runs a week, with a day of rest in between, over nine weeks and includes a five minute warm up and cool down.

Mr Qureshi said it was “imperative” to undertake muscle conditioning prior to competing in competitive sport but also to consider a simple warm-up routine prior to even a kick-about in the park with family or friends.

“Although people might be surprised, partaking in a simple warm-up routine can reduce the incidence of incurring an anterior cruciate ligament injury by up to 70 per cent so for minimal effort you can avoid a serious and disruptive injury,” he explained.

“On many occasions I hear the reasons for avoiding this are that no-one else does, there isn't time and that people feel uncomfortable as it is seen as over the top, yet to me it is clear it is common sense.

“We need to be at a point where it is routine and seen as socially acceptable to warm-up before sporting activity of any kind at any level.”

Mr Qureshi said the only way injury prevention would become an integral part of sporting activity would be for it to be taught from an early age in schools and by instructors at out of school clubs.

“Physical activity and sport is such an important part of life in general and anyone wishing to partake should be commended, but the advantages are severely limited when you spend the next year on the sidelines,” he said.

“To really emphasise the importance of injury prevention and preparation in sport, we must look for it to be taught properly at an early age and not have it glossed over as a take it or leave it option.”

The above is an extract from an article which appeared on 20 June 2019 on telegraph.co.uk
For the full original English-language story, click here:
https://www.telegraph.co.uk/science/2019/06/20/couch-5k-mentality-causing-epidemic-knee-injuries-warns-surgeon/

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