Injury Prevention and Management for Runners (3 of 8)

Staying injury free is paramount.

This is a topic near and dear to any athlete’s heart . . . preventing injury which not only hurts, but can also side-line you from your training and goals.

Training Errors

Injuries can happen for many reasons, but most running injuries are not the result of an incident (such as tripping and falling, or twisting an ankle). Most running injuries are the result of training errors. Here are some to watch out for:

1. Whether improperly fitted (ie not supporting the arches, not enough cushioning) or whether thru wear and tear, your running shoes are your single most important investment for distance running. Make sure you have a thorough assessment of your foot and gait before deciding on your shoes. It’s also wise to have 2 pair which you can rotate between on your weekly runs (giving the shoe cushioning time to reset, and your feet a bit of variety). Know too when the shoe’s life is done (most 600 – 800 km).
2. Unbalanced strength in your legs and hips (left vs right, front vs back, stabilizers, etc). Cross training, strength training, more variety in your exercise will go a long way to keeping you balanced. You should work with an experienced strength coach who understands the needs of distance runners.
3. More to come in the course

What do you do when you feel an injury starting?

Run through that list above of potential reasons why, and then modify your practices! Consult with a professional therapist (massage, chiro, physio, osteo, yoga) to get their insight, therapy and advice on how to treat it.

Your first recourse for any ache or pain is to apply ice, diligently.

1. Apply to affected area 10 min on, 10 min off, repeat 2 or 3 times. By apply, I mean hold it on the spot til it goes white – not just mottled. Let it warm up, then repeat. I have a DO NOT EAT label on the bag of frozen peas in my freezer, which are my go-to for tight hamstrings!
2. Stretch the soft tissues (muscle, fascia) LEADING to the area. Do NOT apply pressure, massage or stretching to an inflamed spot. You can, however stretch or massage the tight muscles leading to that area,

To learn more about types of training errors, other steps and treatments for an ache or pain that consistently bothering you, and my perspective on use of NSAIDS, sign up for our

Here’s to running injury free!

Sandy