Preventing Running Injuries

Preventing Running Injuries

Running is a completely unique monster when looking to prevent injury.  Injury prevention will require you to start  a habit certain exercises, stretches, and protocols.  To understand what needs to be treated and why, we must look at the action of running and break it down into pieces. There are several injuries that are common with running that we will hope can be eliminated through the use of the preventative exercises and activities that are shown in this article.

  • Plantar Fasciitis
  • Shin Splints
  • Stress Fractures
  • ITBand Syndrome
  • Hip Pain
  • Knee Pain

Preventing running injuries starts with looking at the training protocol that is being implemented.  Training usually requires high milage and a general increase in milage over time.  An injury when performing a protocol that increases milage every week prevents further training and could potentially put you behind in your training regimen.  This is why it is imperative to do the essential running exercises and actions.

Warm Up:

  • The Warm up should be used to do exactly that, warm up the body.  This means getting the temperature of the body up so the tissue can be at an optimal temperature to operate.  Typically a light jog for 5 minutes or so followed with some acceleration runs.  The acceleration runs are designed to increase you heart beat  to really get you ready for the run and also open up your lungs.  Getting the intensity up allows your to get a chance to get the lungs used to taking in larger amount of oxygen.  After doing 8-10 accelerators, you will be good to start your workout.

Post Run Routine:

  • Foam Roll:
    • 20 times up and down the outside of your leg.Screen Shot 2014-10-15 at 11.39.17 AM
    • 20 times up and down on the front of your legfoam-roll-quad
    • 20 times up and down each calfcalf-foam-roller
  • Lacrosse Ball
    • 2 minutes of pressing into lacrosse ball with bottom of the feet. This will help prevent plantar fasciitis from developing.
  • Rubber Band Stretches
    • Hamstrings- 2 set of 10 reps bring the leg up and down to stretch the hamstring.
    • Quadriceps- 2 sets of 10 reps laying on stomach and bringing heel to buttock.
    • Piriformis- Seated crossing leg and pressing the top knee down to ground.  Hold for 20-30 seconds and repeat 1 more time.
  • Hip Flexor Stretch (2 sets of 30 seconds)
    • Lunge Forward and sink the hips into ground and pushing forward.  Make sure to keep your upper body upright.

hip-flexor-stretch

Stabilizing Exercises

  • Single Leg Step Downs (3 Sets of 8-10 Reps)Standing on 1 leg Squat Down Focusing on keeping your knee from caving inward and from keeping your balancing leg from shifting outward.  Do a squat going down about 6-8 inches and working
  • glute-mediusSB Hamstring Curls– (3 Sets of 10 Reps)
    • Laying on your back with your feet on a swiss ball, lift your hips as high as you can, next roll your feet as far as possible towards your buttocks as possible keeping your hips from sinking to the ground.
      swiss-ball-hamstring
  • Ab Wheel (3 Sets of 10 Reps)ab-wheel-exercise
  • Wall Squats  (3 Sets of 1 minute)
  • wall-squatSide Lying Abduction (3 Sets of 10 Reps)hip-abduction
  • Side Planks (3 Sets of 30 Seconds)side-plank
  • Hip Extension (3 Sets of 10 reps)hip-extension-exercise
  • Bird Dog (3 Sets of 10 reps on each arm)

bird-dog

Professional Care (Serious Athletes)

  • Massage therapy– Every week during in season training.  This will help alleviate muscles that have built up tension and chronic tightness.
  • Deep Tissue Laser Therapy This helps decrease inflammation, increases nitric oxide concentration, increases microcirculation, and decreases pain.  This is an essential aspect of keeping the body free of chronic muscular conditions.
  • Chiropractic– Making sure the joints are functioning properly and with no restrictions.  This allows greater range of motion and decreased tension in muscles surrounding the joints.

Equipment

Foam Roll High Density

Lacrosse Balls

Swiss Ball

Ab Wheel

Airex Mat

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