How do you go about preventing and treating running injuries?

Fitness Propelleds’ previous article was all about identifying and understanding some of the more common running injuries. In this article we will provide you with handy tools as to prevent those injuries from occurring and present a few strategies in order to treat injuries that have occurred.

Preventative Components:

1) Stretching for the task: Examples

Dynamic (pre- run): Leg swings: Hold onto a sturdy object, stand on one leg and swing the other leg forward and back. Do 15-20. Then swing that same leg side to side the same number of times. Each swing should build until your leg is close to its full range of motion.

Static (post-run): Kneeling hip flexor and hamstring: From a kneeling position, plant the right foot on the ground in front of you, so the leg is bent 90 degrees, with the knee and ankle aligned. Keeping your back straight, press forward into your right hip while keeping your left knee pressed into the ground, stretching your left hip and right hamstring. To increase the stretch to the left hip flexors, squeeze and contract the glute muscles of your left hip.

2) Cross Training: Examples (Infuse multiple modalities of training into your regime that will increase aerobic capacity and develop lower extremity stability, mobility and power)

10 Minute Recumbent Bike Example:

2 min warm up resistance 4
2 min resistance 8 (burst)
1 min resistance 4 (paced)
2 min resistance 12 (paced)
2 min resistance 8 (burst)
1 min resistance 4 (paced – cool down)

10 Minute Eliptical Example:

2 min warm up resistance 4
2 min resistance 6 (burst)
1 min resistance 4 (paced)
2 min resistance 8 (paced)
2 min resistance 4 (burst)
1 min resistance 4 (paced – cool down)

Treatment Strategies:

Every treatment program should always start with a conversation from a trusted medical professional. Rest, ice and nonsteroidal anti-inflammatories should be applied to reduce inflammation. A reduction in inflammation improves the range of motion of an injured joint and will speed up the healing process.

Follow the re-integration 10% rule once you hit the pavement again. Increase your total mileage by no more than 10% each week.

Schedule those ever essential days off as to avoid re-injury and maintain running courses that avoid excessive downhill running.

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10 Minute Recumbent Bike Example

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Let us be your one stop shop for fitness. Check out www.fitnesspropelled.com

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