INJURY PREVENTION FOR THE RUNNER IN YOU

Spring is a time when an increased number of runners hit the roads. The temperatures begin to rise, daylight hangs around a little longer into the evening, and the sidewalks and roads become less treacherous!   Spring is also, not surprisingly, a time when we often see our patients present to the clinic with running-related injuries.  There is no one reason why running may result in injury and leave you side-lined, but there is a consistent correlation of factors that we see repeatedly. These factors include muscle weakness or imbalances, inadequate flexibility, training errors, poor or incorrect running shoes, and abnormal biomechanics and movement patterns.  If you are a runner and planning to ramp up your mileage in the coming weeks, this is a blog for you!

Below are some key tips to help you have a successful running season:   

• The most common cause of running injuries is doing too much, too soon, and too fast – Follow the 10% rule: build your weekly distance by no more than 10% per week (5% is also adequate)

   

• Utilize dynamic (active) warm up and cool downs to prepare and recover the body

   

• Change directions on banked roads or tracks to prevent overuse of the same part of the body

   

• Listen to your body! Persistent pain is a warning sign! If left ignored, you will change your gait to adapt to the pain which may result in further injury

   

• Use the RICE principal when experiencing pain or discomfort (Rest, Ice, Compress and Elevate)

   

• Cross train to improve muscle balance and overall endurance (swimming, biking, weight and interval training – HIIT30 KV is my recommendation - https://www.hiit30kv.com ). Building up the strength in your pelvic, core and leg musculature helps protect the body from injury

   

• Stretching should be a part of your everyday routine, not just before or after activity. Stretch all the way down the leg to the bottom of your foot. Roll out your plantar fasciae on a tennis ball or frozen water bottle if experiencing discomfort in the bottom of your foot or heel

   

• Wear good shoes and replace them regularly. In extreme cases of over pronation or supination, you may need to seek professional help to have your gait analyzed for assistive devices such as orthotics and choosing the right shoe

   

• Drink plenty of water before, during, and after you run

   

• Lastly, if injuries do arise, seek out help from a chiropractor like myself. Chiropractic can help with increased range of motion, provide decreased healing time from nagging injuries, and help minimize the instances and overall recurrence of becoming injured.  Helping you stay healthy and active is our number one priority!