Injuries are one of the most discuouraging things that can happen to an athlete. When injuries occur, they should be taken very seriously. 

Running Injuries 

INJURY PREVENTION 

Tips # 1 - Warm-Up

Take time to warmup and cool down each workout. This will play a big role in you staying injury free.

 

Warming up helps get your body ready to workout. 

 

Cooling down helps your body relax and cleans out built up toxins that your body porduced while running. 

 

 

Tips # 4 - Form

Proper running biomechanics play an integral part in preventing injuries. When we get tired, our form tends to worsen. Being conscious of our form will not only make us faster, but will prevent injuries.  

Tips # 2 - Surfaces

To reduce injuries you need to run on a lot of different surfaces, from running on grass, dirt, road, and concrete to going up and down hills. This allows your body to be ready for any situation. This is also the best way to prevent overuse injuries becuase you load your muscles, bones and tendons slighly different. 

 

Tips # 5 - Terrible toos

TOO much TOO often TOO quickly is one of the leading causes of injuries. Don't increase your volume too fast and take your easy days. Too much of anything too quickly can have disasterous effects. Patience and consistency are key. The 10% rule is a good rule to follow. When you're ready to increase volume, don't up your mileage more then 10% at one time.

 

Tips # 3 - Shoes

A good and proper fitting shoe can go along way to helping you be injury free. If your shoes are worn out, injury occurrence goes up exponentially .

 

Tips # 6 - Stengthen

Injuries can come from muscle strength asymmetries or just general weakness. Most running injures can be traced back to hip/gluteal weakness. Making sure you are strong and stable will keep you injury free. 

INJURY RECOVERY WORKOUTS

Recovery Methods 

No matter the injury, the following can be a big help to getting you back to action. 

1.Rest: Taking time off or cutting volume/intensity can give your body much needed rest to bounce back quickly. 

2. Roll-out: Rolling out your muscles will loosen up your muscles and break up scar tissue that has been left in an area due to injuries. 

3. Ice: Icing will reduce excessive inflammation, help dull the pain, and increase blood flow to the damaged area. 

4. Strengthen: Injuries can start for multiple reasons but generally speaking, if you are injured there was probably a weakness somewhere. Rehabilitation should alway consist of some sort of strengthening. This will help prevent injuries in the future and reteach neutral movement pathways. 

 

Shin Splints

Description: Pain in your shin bone (tibia) 

Workouts:   30m heal walks

                    30m toe walks

                    25 calf raises

                    10  one leg deadlifts

                    stretch out solues and calf muscles 

                    roll-out calves 

                  

KNEE INJURIES

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IT-Band

Description: Pain in the side of your knee. 

Workouts:   30m lateral side slides

                    25 clam shells each side

                    5 three way leg raises each leg

                    10  one leg deadlifts each leg

                    10 hig swings each leg

                    roll-out hips, quad, hamstring, glute 

Plantar Facitis

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