How to prevent common running injuries. Many of us are still unable to go to the gym and spending our time exercising outdoors. For a lot of us that means taking up running.
I’m a big fan of running but just like with any activity, it’s good to know the potential pitfalls so that you can stay injury free. While this post is geared toward runners, these are injuries that I would commonly see in my (mostly modern)
dancer friends. As a Pilates instructor, these were injuries that we would often see and help people work through.
How To Prevent Common Running Injuries
Shin Splits. Coming from a dance background this was an injury that a lot of my friend’s experienced at the beginning of any summer intensive. This injury is common with new runners or those who are increasing their time.
Because they are micro-tears in the muscles around your shin bone, this can be a very painful injury. The best way to treat it is by icing it, resting and working on increasing flexibility in your ankles, calves and feet (specifically your big toe). Then working your way up to stretching your hips to allow for a good range of motion for your legs.
Plantar Fasciitis is a repetitive strain injury that impact the feet. It can happen to anyone, especially if they are performing a sport where their feet have a lot of impact (think jumping).
What comes across as heel pain, is actually an inflammation of the thick band of tissue that runs along the bottom of your foot connecting your toes to your heel. Since life involves walking and standing it can be hard to rest your feet. The key to recovery is to massage the underside of your foot with something like a golf ball or taping your foot. It’s also important to wear supportive footwear.
IT Band (iliotibial band) Syndrome is the large band of fascia that runs along the outside of your leg starting at the iliac crest inserting at your knee. It is made up of dense fibrous connective tissue.
Discomfort in the IT band is caused by muscular imbalances which translate to an instability in your leg. You will want to strengthen and learn to stabilize your glutes and hip muscles. Here is a list of exercises to help balance your muscles: Hip Strengthening Exercises
Patellofemoral Pain Syndrome (Runner’s Knee) is a dull aching pain in the front of your knee. The cause can be one of several things like a lack of strength, general flexibility (hamstrings, quads, calves, hips, ankles) and mobility.
Just like with the IT band this is a case of a lack of strength and flexibility at the same time. You will need to focus on both strengthening and increasing flexibility in your quads, hamstrings and hips (glutes and rotators).
Most injuries are largely preventable, you simply need to prepare your body and not overdo it.
For more read: Your Ultimate Running Guide, Why You Need To Cool Down Post Workout & The Importance of Cross Training
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