Running injury prevention -
Try this in front of a mirror so you can keep an eye on your form. How to do it: Balance on one foot shoes off, ideally , with back straight, arms in front of you, and weight evenly distributed between your forefoot and rearfoot. Once balanced, press your big toe into the floor and hold for 30 seconds.
Aim for 3 sets on each leg. When you master that, do a single-leg squat by sending hips down and back, bending standing knee.
Then push back up. Jumping exercises increase elasticity—the springs that give running a light, bouncy feel. But they can also teach you how to minimize your impact on landing. Then, add these plyometric exercises after performing the other moves listed above in this program.
Why it works: Squats target all your leg muscles and adding the jump turns up the burn, while also preparing your body to handle impact. How to do it: Stand with feet slightly wider than hip-width apart. Lower into a squat by sending hips down and back.
Then quickly explode up, feet coming off the ground. Land with bent knees and lower right back into a squat. Do reps. And this move gets you to work in the lateral or side-to-side plane motion. How to do it: Place a long object like a dumbbell or resistance band on the ground and jump over it quickly side to side, staying on the ground as little as possible.
Do 3 sets of 10 reps total. To take it up a level, switch out the pole for something taller, like a foam roller or yoga block. Why it works: This move helps you practice single-leg explosiveness—exactly what you need for power and speed on the run.
How to do it: Start standing with feet hip-width apart. Step right leg back and lower into a lunge, both knees bending 90 degrees. Explode up, switching legs and landing in a lunge with right leg in front. Continue alternating. Do reps total. Why it works: Like a squat jump that powers every part of your lower body, this variation also works on forward momentum.
Then quickly explode up, feet coming off the ground and jump forward. Land with bent knees and lowering right back into a squat. The natural stress-recovery cycle of training can cause muscle fibers to knot up and stick together, limiting their function and leaving you more susceptible to injury.
These exercises increase mobility in notorious problem areas for runners. Focus on keeping these slow and steady not bouncing into a stretch. Practice them after a run when your muscles are already warm. Vasudevan suggests doing them once or twice a day for four to six weeks. Why it works: The leg swings like a pendulum from the hip when you run, and if you have tight hip flexors , the back swing is limited.
That can contribute to overstriding landing too far out in front of your body , which puts more stress on the leg joints.
How to do it: Kneel on one knee. Tuck pelvis under so you feel a stretch in the front of the thigh of the leg on the ground. For a deeper stretch, rotate front foot slightly out.
Hold for minutes. Why it works: Your plantar fascia , a band of tissue along the bottom of the foot, guides the foot from landing through to toe-off when you run. Limited mobility can affect this motion and lead to problems all the way up to the hip. How to do it: Sit down and prop one ankle on top of opposite knee.
Using thumbs, apply pressure to the arch of barefoot, prodding for tender areas. Press firmly on any sore, tight spots, then flex and extend the toes to release the tissue. Do for 3 minutes daily until the soreness is gone. You can also use a ball as shown to massage under the foot while standing, pausing on any extra sore spots and bending the toes up and down over the ball.
Why it works: Knotted calf muscles are less-effective shock absorbers. This move will loosen them up. How to do it: Sit on the floor with a foam roller under the calf of your extended leg.
Roll calf over the roller, and when you find a painful spot—a sign of knotted tissue—press into the roller. Hold until the pain dissipates usually seconds. Alter position slightly and repeat. Why it works: Quads , or the front of the thighs, get notoriously tight from sitting all day and then working them on the run.
Loosen up by rolling out. How to do it: Lie facedown, forearms on the ground, and place a foam roller just above the left knee. Bend right knee and place it on ground to right of body.
Slowly roll up and down, until you get to the top of the hip, stopping at any spot that feels extra tight for seconds. Repeat on right leg. Why it works: Another commonly sore spot on running, work out the glute muscles with a foam roller. How to do it: Sit on the foam roller, left knee bent and foot planted and right leg straight out, foot lifted off the floor.
Slowly roll back and forth over glutes, rotating foot in and out. Pause on any extra sore spot for seconds. If you want to stir up debate in your running group, bring up form. Proponents of minimalist-style running and other methods believe that just as there is a correct way to swim or swing a tennis racket, there is a right technique for running.
Other experts say the way we run is individual, and messing with it invites injury. But there is some common ground: Both camps agree that certain components of form, such as good posture and stride , can help prevent injuries.
Just before the foot strikes , the brain sends a signal to the muscles to prepare for impact. The muscles contract so they can stabilize the joints. Some studies connect the impact forces of this touchdown phase to stress fractures and other injuries.
And while midfoot- and forefoot-strikes minimize forces, experts agree that the greater hazard is overstriding—when the foot lands well ahead of the knee. The foot is moving through pronation , and forces are at their peak, which makes this phase the most potentially injurious.
Loads as high as 2. While the debate on whether you should change your running form continues, there are a few things you can think about as you hit your stride:.
What it means: Think about keeping your upper torso straight, lower back not arched, head directly over shoulders. Why it matters: Poor posture can put excess stress on back and knees.
If your back arches, your body weight tends to shift back, making you more prone to overstriding. Try this: Strengthen your core and upper body.
Practice good posture during the day. Bad postural habits carry over to your run. What it means: Your arm should move forward and back. Why it matters: Arm swing affects trunk stability. An across-the-body arm swing tends to rotate the shoulders, or cause the trunk to sway, compromising core stability.
Try This: Bend your elbows about 90 degrees and let your arms swing relaxed. Keep your elbows close to your body with your hands loose, which helps the entire body relax. What it means: Consciously land more softly.
Try this: Run in place, letting your knees rise naturally for 10 seconds. Then lean forward and run for 50 yards holding that posture. Repeat three times before you run. What it means: Initiate the running motion from the center of your body. Why it matters: Running from your hips and driving forward with your knees rather than your feet helps you maintain a tall posture and avoid overstriding.
Try this: Engage your core muscles and imagine stepping over logs while you run. What it means: Cadence refers to y our step rate—the number of footfalls you take in a minute. Why it matters: A faster cadence can minimize overstriding and reduce forces on the joints. Count every footfall.
If you want to experiment, increase it by five percent. What it means: Tapping your butt just for a second or two occasionally as you run is a simple way, says Luke, to remind your body to contract and engage your glute muscles. Why it matters: It keeps you thinking about form.
Try this: Think about activating your glutes during your next run, at least from tree to tree or block or block. What it means: When the foot lands well ahead of the knee. Why it matters: Overstriding increases forces on the body, putting excess wear and tear on muscles, joints, and tissue.
Try this: Focus on where your foot is landing in relation to your body, and land as close to your body as possible. Your lower leg should be vertical when your foot first contacts the ground.
Orton suggests this cue: When you run, rather than reaching with the foot, drive forward with the knee. Some experts believe that landing on your mid- or forefoot, rather than your heel , greatly reduces injury risk, and some data supports that.
If you decide to try it, the transition must be gradual Orton has runners start with just 10 minutes of forefoot landing and accompanied by plenty of foot , ankle, and calf strengthening. If you have knock knees, for example, you will need to train your body to run differently through a process called gait retraining, says Irene Davis , Ph.
In two studies, Davis gave runners visual and verbal cues to gradually retrain their movement patterns. The runners were able to correct their flawed form and maintain the new improved mechanics after just eight training sessions.
Davis advises seeking out a physical therapist with gait-retraining experience instead of attempting it on your own. Yes, shoes can reduce injury risk because they can alter your form and how the repetitive forces of running are applied to your body.
For example, research shows that the firmness of shoe cushioning can influence the stiffness of your legs i. Try rotating among a few pairs: A trainer for long runs , grippy shoes for trails , flats for speed work, and minimal shoes for form drills.
The variety mixes up how force is applied and may reduce stress in the legs and feet. You want a shoe that fits your biomechanics.
Specialty-running-store assessments are helpful but not foolproof. Wear a waterproof head cover and moisture-wicking clothes. Reflective gear will make it easier for cars to see you, and shoes with good traction help prevent slips and falls. As the largest and most experienced pediatric and young adult sports medicine practice in the country, the Sports Medicine Division at Boston Children's combines personalized care with innovative treatment for each athlete we treat.
Our clinicians and injury prevention specialists conduct a thorough physical and running gait evaluation for each patient to understand what factors contribute to their injury and how to correct them. The Micheli Center, part of the Sports Medicine Division, is dedicated to the prevention of sports injuries.
Through research and clinical training, we offer practical strategies that help young athletes reduce their risk of injury while enhancing their sports performance.
Our rehabilitation and strength training programs help injured athletes return to play stronger and healthier. Whether injury prevention or recovery is your goal, we have the skills and dedication to help your child remain active in the sports they love. Breadcrumb Home Sports Injury Prevention Running.
What are the most common running injuries? Common injuries include: stress fractures in the foot, heel, shin, or hip plantar fasciitis heel spurs Achilles tendinitis iliotibial IT band syndrome hip pain sacroiliac pain low-back pain How can runners avoid injury?
A series of simple prevention strategies can help keep runners on track and injury free. Proper running style First-time distance runners and those who struggle with repeat injuries should consider undergoing a running gait analysis and re-training. What running mistakes lead to injury?
Review your running knowledge. Strength training Strength training should focus on core strength with attention to the muscles in the upper leg as well as upper body posture. Five running exercises you can do at home These exercises help build strength and stability in your key running muscles.
See more. Stop and stretch Flexibility requirements vary from individual to individual. Know when to stop Persistent, focal pain may indicate a stress fracture.
Essential elements of race preparation and recovery Your health care provider Schedule a visit with your health care provider before starting a running training program. Nutrition Carbohydrates are important — both before and after long runs — to restore the glycogen lost during the long run.
Hydration Hydration is key to injury prevention. The day before a long run or endurance race, drink adequate fluids throughout the day and eat salty foods and snacks to maintain fluid balance. On the day of the run, drink plenty of fluids in the morning, but back down off of water in hour leading up to the start of the run.
During a long run, alternate between drinking water and sports drinks with electrolytes. Sports drinks with electrolytes can help reduce risk of hyponatremia dangerously low sodium in the body. In warmer temperatures, or if you tend to have a high sweat rate, consider salty snacks or chews during your run.
Hydration after a race or long run Dehydration and overhydration symptoms can be confusing. Keep moving after you finish In the first few days after a race or long run, keep your muscles moving with a few short, easy runs or bike rides. Running in extreme conditions Hot days Hyperthermia heat stroke can affect runners even on mildly warm days.
Cold weather Layering is the ideal way to train on cold days. Rainy days Running in the rain can be safe as long as you have the right equipment. Request an Appointment Request a Second Opinion.
Some running unjury can arise from Running injury prevention irregularities, such as weak muscles, imbalanced hips, inactive glutes Insulin sensitivity and insulin resistance index, and Sugar cravings and stress muscles, runners of Runninng levels Insulin sensitivity and insulin resistance index include these injury prevention exercises injurg their training. These exercises focus on the muscle groups most used in running: the hips, core, and glutes. If these areas are weak, your form will be off while running. You may favor one side of the body over another or recruit other muscles to compensate for weak muscles — both of which can lead to overuse injuries. Injury prevention exercises will strengthen weak muscles and stabilize imbalances, so they prevent injury. Injury prevention exercises serve a double purpose. Many running Ruunning are related to overuseimproper running form, Chronic inflammation symptoms both. Common injjry include:. First-time distance Skin rejuvenation methods Insulin sensitivity and insulin resistance index ibjury who Signs of blood sugar crashes with repeat RRunning should consider Runnint a running gait analysis and re-training. This can help identify movement patterns that increase the chance of injury. For instance, overstriding — landing with the foot in front of the knee over thousands of steps — can lead to shin, knee, and hip injuries. A coach or physical trainer can help you develop one. The program should include one day of cross-training, such as cycling or swimming.
0 thoughts on “Running injury prevention”