Therapy Corner

Prevention of Common Running Injuries

Running 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.

Therapy Corner

1. Single leg hip hinge

2. Air squats

3. Crab walks

4. Clam shells

STRENGTHENING EXERCISES

1. Single leg hip hinge: This exercise

will help provide improved hip stability and balance of your standing leg. Start by standing on one leg, keep your spine straight, bend at your hips to hinge forward, reaching for the ground or a step with your hands. Make sure that you keep your hips level as you hinge forward.

2. Air squats: Place a resistance band above or below your knee. Bend at your hips, as if you are going to sit down into a chair. Once you get to chair height, stand back up. Make sure that you are pushing your knees out against the band the entire time. Keep your weight on your heels as you squat.

3. Crab walks: Place a resistance band around your knees. Slightly bend your knees and take a big side step in one direction and then a small step with the other leg in the same direction. Repeat multiple steps to the right and then multiple steps to the left. You should feel the muscles on the side of your hips start to work.

4. Clam shells: Sometimes with repetitive activities like running, we can 4 become weaker on one side. This exercise will strengthen your hip stabilizers, and allow you to compare your left and right sides. Lie on one side with your hips and knees slightly bent. Make sure your hips are stacked directly on top of each other. Slowly open your top knee, like a clam shell. Only open as far as you can while keeping your hips stacked (don't rotate backward). Repeat. Now, try the other side and see how they compare!

POST-RUN STRETCHING CARE

1. Standing calf stretch:

This stretch should be felt in your calf. Holding onto something sturdy, place one foot back, with your heel on the ground and your foot pointed forward. Start with your foot back far enough that you feel a gentle stretch at your calf. After you have held your knee straight for 30–60 seconds you can even bend your knee to get a stretch in your deeper calf muscles as well.

2. Standing quad stretch:

You should feel this stretch in the front of your hip and thigh of the leg that is off of the ground. Hold onto something sturdy with one hand to keep your balance so that you can focus on the stretch. Stand on one leg, bend your opposite knee and use your hand to hold your ankle and gently pull your heel toward your bottom.

3. Sitting figure 4 stretch:

Sit in a chair and place one ankle over your opposite knee. Keeping your back straight, hinge at your hips and bend forward. Straighten back up and pull your knee toward your opposite shoulder. Breathe into the stretch comfortably.

4. Sitting hamstring stretch:

Sit in a chair and place one leg straight while the other one stays bent and placed firmly on the ground. Keep your back straight, hinge through your hip and bend forward towards your straight leg until you feel a comfortable stretch in the back of your leg. Breathe into the stretch comfortably. 1. Standing calf stretch

2. Standing quad stretch

3. Sitting figure 4 stretch

4. Sitting hamstring stretch