As a runner, you’re bound to come across some form of lower body injury from time to time, whether it’s a chronic injury that accumulates over time or an acute injury such as a sprained ankle or pulled muscle. Whatever the injury, there are ways you can prepare your body to minimise the chances of injury and set yourself up for a swift recovery if you are unlucky enough to get an injury from running. We touched on this topic in our video “Injury management and prevention for runner” with Chris Taylor from The Running Domain. Chris mentions how injuries and training regimes are very common topics when catching up with fellow runners, so here’s some info you can take to your next runners coffee date.
As mentioned in our video core strength and stability plays a vital role in prevention of injury. Having a strong core will give you a solid base when running. Think of your core as a platform for your legs and arms to push off from. If that platform is weak in unstable you’ll lose strength and power in your legs and hips as you run which over time can cause some biomechanical issues leaving some muscles over worked while other aren’t pulling their weight. If your core is strong and that “platform” is solid and stable your legs and hips will be biomechanically sound without leaking strength in your stride.
Another key in injury prevention is maintaining joint range and muscle tightness. If you’re running a lot of Kilometres per week you’re bound to get tight legs and hips. Keeping on top of this is pivotal in reducing injuries as tight muscles will decrease range of motion and productivity in your legs, leading to faults in your running technique. Good news is – this is easy to maintain and there are lots of different ways you can keep yourself supple.
Yoga, Stretch therapy, Massage, Foam rolling regularly, using the spikey ball (I know it hurts but it’s worth it).
If you can set aside some time for some of these gems you’ll benefit greatly.
Here are some common chronic injuries that often occur in runners:
> ITB Syndrome
> Patella tendonitis
> Pes anserine pain (medial knee)
> Muscle strains
> Planter fasciitis
> Achillies tendonitis
> Stress fractures
Rehabilitation and recovery from these injuries will differ depending on the injury and severity, so while reading just bare in mind that your physio will give you your own injury specific exercises and precautions.
The Bridge With Resistance Band- Great for Glute strength.
Lead with a pelvic tilt and press the heels into the ground to drive the hips up
Single Leg Squat With Resistance Band – Great for glute strength, balance and stability.
Weight in the heel, make sure the knee is in line with the foot as you come done.
Spikey Ball Glute Release
Roll the spikey ball through the glutes lookinhg for sore areas. Once found, hold your position until the tenderness subsides and repeat throughout the glutes.
Spikey Ball TFL Release
A hard one most miss! Lay on th on your side. Feel for the top of the hip bone. Place the spikey ball just underneath into the fleshy area then roll slightly forwards. ( Top hip bone shifts forward)
Injury Maintenance – Staying Fit Without Aggravating Your Injury