Marathon season is here and running is an invigorating way to stay fit and enjoy the breathtaking landscapes of Durango, Colorado.
But just like swimming, if not done correctly, running can lead to injuries that can sideline your fitness journey.
Does a morning run result in days of agonizing knee pain? If so, this blog is for you.
In this blog, you will delve into what you should be doing to prevent running injuries.
Journey with us as we tread the path to injury-free running!
What Causes Running Injuries
If you find yourself blaming yourself for running injuries, don’t worry.
Runners, regardless of how experienced they are, can face injuries. Some of these injuries might stem from:
Overuse and repetition
Firstly, One of the most prevalent issues faced by runners is the outcome of continuous strain without giving the body ample time to heal and recover.
Running is a high-impact exercise, and each step sends a shockwave through the body.
It’s okay to have a rest day!
When running frequently without giving your body sufficient rest, the repetitive impact can wear down your muscles, tendons, and joints.
Some overuse injuries include: Shin Splints, Runner’s Knee, and Plantar Fasciitis
Shoes that don’t provide the right support or don’t fit properly can cause foot and ankle problems.
Running shoes are designed to support the natural structure and gait of the foot.
Using unsuitable shoes, such as flat sandals or old, worn-out trainers, can misalign the foot and create undue stress in certain areas.
Advice from Amber: Get your foot measured and get customized shoes
Suddenly increasing the mileage or intensity can shock the system, making it susceptible to injuries like stress fractures or tendinitis.
Are you running on grass or concrete?
Constantly running on hard surfaces like concrete can be harsh on the joints.
It’s essential to mix it up with softer terrains like trails or grass.
Not Listening to Your Body
We know, you’re determined. But looking after your body is the most important aspect of training.
A slight discomfort, a nagging pain, or a recurring twinge is the body’s way of raising a red flag.
Ignoring these early warnings and pushing through can magnify the issue.
While perseverance is commendable, there’s a fine line between pushing yourself and causing harm.
It’s crucial to distinguish between regular workout fatigue and pain signaling potential harm.
Incorporating these insights into your training regime can ensure a safer, more enjoyable running experience.
Always prioritize your health and well-being above all else.
What You Should Be Doing To Prevent Running Injuries
Prevention is always better than cure, especially when it comes to sports injuries.
Here are three essential practices that can significantly reduce your chances of getting hurt:
Start with a warm-up:
It’s easy to ignore, but it’s essential to warm up!
Just as you’d warm up before diving into a pool, it’s crucial to prepare your body before a run.
Begin with 5-10 minutes of light aerobic exercises like walking or jogging.
Follow this up with dynamic stretches that prime your muscles for the running motion, helping to prevent strains and sprains.
Prioritize Recovery with Cool-Down Stretches:
Warm up, cool down.
After you complete your run, spend some time stretching out your major muscle groups.
Static stretches, held for 15-30 seconds, can help relax muscles, increase flexibility, and decrease post-run stiffness.
This not only enhances recovery but prepares you for your next run.
Our PTA Amber, always ensures she cools down after rock climbing.
Invest In Good Running Shoes & Technique
Footwear matters! Invest in a good pair of running shoes that fit well and offer the right support.
Equally important is refining your running technique.
Good form not only makes you a more efficient runner but also reduces the strain on your joints and muscles, thus mitigating injury risk.
Remember, running isn’t just about speed and endurance; it’s about doing it right.
Is Pain Keeping You Off The Trails? Meet our new PTA, Amber.
This month we would like to welcome you to our newest staff member, Amber!
Amber will be our new Physical Therapy Assistant and she specializes in preventing running injuries and helping those who are injured to ease their pain.
This month we are offering you the chance to win a $50 gift card from Zia Taqueria South.
All you need to do is head down to our clinic, spin our wheel (this decides the question), and if you answer our question about Amber correctly, you will be entered into the prize draw!
(Hint: There are clues in this blog and our social posts this month!)
If you don’t feel ready to head down to the clinic, we’d still like to help you.
Arrange your Free Knee Pain Telephone Consultation by calling our clinic at (970) 259-0574 and a member of the team can arrange your appointment.
This conversation will allow you to discuss your concerns, understand the potential causes, and identify the best way forward for you.
We look forward to hearing from you and helping you get back to being the best injury-free version of yourself!
Other Free Resources To Prevent Running Injuries
Read Our Blog – Strength Training In Physical Therapy
Read Our Blog – How To Stop Knee Pain On A Hike