Therapy Corner
Prevention of Common Running Injuries
R
unning and jogging are amazing activities promoting health benefits, including improved endurance, stress relief, mood, heart health and weight loss. However, running is also a high impact activity that without preparation could lead to injury. In order to help prevent a potential injury, it is important to take care of your body. This can include rest, stretching, hydration, proper nutrition, strengthening, and recovery. Below are some stretching and strengthening exercises that can help keep you healthy. As you go through the exercises, be aware of differences you feel between the right and left side of your body.
Many runners may start to have knee or back pain if they aren't strong in the muscles that help to stabilize their hips with each step they take.It is important to strengthen these muscles before you start putting in the mileage. Performing these exercises two days a week, in addition to your running program, can help prevent injury in addition to strengthening your form and mechanics during your run. Don’t keep running through pain, ask your doctor for a referral for a Physical Therapy Assessment. Also remember that recovery days are just as important as your running days to let your muscles rebuild.
DYNAMIC STRETCHING
Dynamic stretching before running is important, so is postrun stretching. Static stretching (holding a stretch) should be held for 30–60 seconds in each position. The goal is to lengthen the muscle fibers. Start each stretch by easing into it gently until you feel some discomfort in the muscle you are aiming to stretch. At the point of discomfort, breathe in and relax into the exhale, to stretch a little further. Repeat each stretch three times on each side.
FOCUS ON WELLNESS | 3 7
