Running is one of the most popular physical activities around the world, and is one of the most efficient ways of improving your cardiovascular system and fitness level. For many of us, it’s also one of the things we really look forward to at the end of the work day, not to mention a great way to explore the city you live in. However, the incidence of running related injuries is high and 80% of these disorders are overuse injuries (avoidable). The best way to continue running and continue making progress is to not get injured! Below I’ve outlined some tips and exercises to help you decrease running related injuries and keep you doing what you love to do!
Common Running Related Injuries:
1) Knee Pain (patellofemoral pain syndrome, patellar tendonitis)
2) Hip Pain (IT band syndrome, hip bursitis, hip impingement and groin pain)
3) Achilles Tendinopathy
4) Low Back Tightness and Discomfort
5) Shin Splints
6) Hamstring Tendonitis
Recommendations:
- Get enough sleep! Lack of sleep, especially on a regular basis is associated with greater risk of injuries. Ideally between 7-9 hours of sleep.
- Gradually increase your running frequency, intensity or distance. What I mean by this is: if you’re normally running 3 miles (distance), 2x per week (frequency), at a pace of 9mins per mile (intensity), choose one of those variables to gradually increase. For example: running 3.5miles, 2x per week at a pace of 9mins per mile. Sudden and drastic increases in either frequency, intensity or distance are one of the main factors leading to overuse injuries!
- Keep your hamstrings strong. Incorporate strength training into your routine.
- Restore neutral positioning of your pelvis and ribcage to decrease overuse and overactivity of certain muscle groups (exercises listed below)
- Avoid over-stretching… especially your hamstrings!
- Wear proper footwear. Everyone has that one pair of shoes that fit just right for them. Ideally they support your heels and provide good arch support.
- Stay hydrated.
Running requires the ability for our body to move effectively in all 3 movement planes: The sagittal plane (front and back), frontal plane (side to side) and transverse plane (rotation). Due to the repetitive daily activities and even the sports we perform, we typically tend to lose our ability to move efficiently in these 3 planes and this leads to compensations, overuse injuries, and fatigue. By restoring the ability of our body to move effectively, we can decrease tone, tightness, discomfort and improve muscle function! Stay with me to find out how.
Sagittal Plane:
- Most common plane we work out in and live in. Often overworked in recreational and professional runners.
- Hip flexors and back extensors become short, tight and overactive.
- Hamstrings and abdominals become lengthened, weak and underactive.
Frontal Plane:
- Important in controlling valgus (inner) and varus (outer) forces at the knee.
- Hip abductors (outside hip) and adductors (inner thigh).
Transverse Plane:
- Trunk rotators (abdominal obliques) and hip rotators.
Sagittal Plane Repositioning Exercises (click on exercise names for video demonstrations)
- 4 sets of 5 breaths
Wall Supported Standing Respiratory Reach
- 4 sets of 5 breaths
- 2 sets of 10-15
Frontal and Transverse Plane Strengthening Exercises (click on exercise names for video demonstrations)
- 3 sets of 5 breaths
Standing Wall Supported Glute Max
- 3 sets of 5 breaths
- 2 sets of 10 steps
Stretches (click on exercise names for video demonstrations)
- 2 sets of 30 seconds
- 2 sets of 30 seconds
If pain or discomfort are getting in the way of you feeling or performing at your best, go see a performance physical therapist. If you happen to live in DFW, come see us at either of our 2 locations! We’re also offering virtual physical therapy services and remote coaching to help all athletes, recreational or professional, reach their goals and remain pain free. Call or schedule an appointment online!
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