Common Running Injuries + Prevention
Common Running Injuries + Prevention
If you've been running for any length of time, you've probably experienced one or more of these injuries. Some injuries are more complex than others, but they're pretty much all preventable.
Let's take a look at some of the most common injuries and how the infographic suggests prevention.
The most common injuries I've seen in my short running career have been Plantar Fasciitis, Shin Splints, Iliotibial (IT) Band Syndrome, and Achilles Tendonitis. I've been lucky enough to have only suffered from IT Band Syndrome, and found a great way to prevent it from returning (as well as most of the other injuries).
The ways this infographic lists to prevent injuries is pretty good, but I'd like to add a little detail, based on what I've learned from the running coaches and trainers I've worked with recently.
"Stretch before and afar running…" Stretching is solid advice, but you want to make sure you're doing the right kind of stretching.
I've been told that before a workout you always want to do dynamic stretches. These are essentially moving stretches, like butt kickers, high knees, grapevines, lunges, etc. You're stretching your muscles by moving them. This helps loosen up the muscles and lets your body know you're getting ready to work it.
My personal trainers and coaches have always told me that static stretching is best for after a workout. Static stretching happens while you're standing or sitting still. This type of stretching lengthens the muscle after being worked by all that expansion and contraction. You're basically letting your body know you're ready for recovery and want those muscles back to "normal."
Adhering to the rule of stretching before and after will help you prevent injury by keeping your muscles loose and flexible, and ready to keep you running for years to come.
"Get enough nutrients in diet or from supplements" Great vague advice.
I'd add to this to keep track of how many calories you're both burning and consuming so you're not over- or under-doing it. If you're working out for an hour or less, you probably don't need to eat too much more than your normal intake for the day.
If you're working out for 90 or more minutes then your body may need more nutrients than you take in on any other day. This is especially true for runners on a "long run" day. Runners also tend to need more complex carbs than the average person because that's what your muscles use for fuel.
Making sure you've got enough nutrients in your system helps keep you injury-free by fighting off fatigue before it happens. When you're not prematurely fatigued, your muscles can per form in tip-top shape, rather than strain or tear themselves.
If you're one of the lucky ones who have never suffered from any of the injuries in the infographic, please share with us your methods of prevention!
And if you're one of the unlucky ones, then what did you do for treatment and recovery?
If you've been running for any length of time, you've probably experienced one or more of these injuries. Some injuries are more complex than others, but they're pretty much all preventable.
Let's take a look at some of the most common injuries and how the infographic suggests prevention.
The most common injuries I've seen in my short running career have been Plantar Fasciitis, Shin Splints, Iliotibial (IT) Band Syndrome, and Achilles Tendonitis. I've been lucky enough to have only suffered from IT Band Syndrome, and found a great way to prevent it from returning (as well as most of the other injuries).
The ways this infographic lists to prevent injuries is pretty good, but I'd like to add a little detail, based on what I've learned from the running coaches and trainers I've worked with recently.
"Stretch before and afar running…" Stretching is solid advice, but you want to make sure you're doing the right kind of stretching.
I've been told that before a workout you always want to do dynamic stretches. These are essentially moving stretches, like butt kickers, high knees, grapevines, lunges, etc. You're stretching your muscles by moving them. This helps loosen up the muscles and lets your body know you're getting ready to work it.
My personal trainers and coaches have always told me that static stretching is best for after a workout. Static stretching happens while you're standing or sitting still. This type of stretching lengthens the muscle after being worked by all that expansion and contraction. You're basically letting your body know you're ready for recovery and want those muscles back to "normal."
Adhering to the rule of stretching before and after will help you prevent injury by keeping your muscles loose and flexible, and ready to keep you running for years to come.
"Get enough nutrients in diet or from supplements" Great vague advice.
I'd add to this to keep track of how many calories you're both burning and consuming so you're not over- or under-doing it. If you're working out for an hour or less, you probably don't need to eat too much more than your normal intake for the day.
If you're working out for 90 or more minutes then your body may need more nutrients than you take in on any other day. This is especially true for runners on a "long run" day. Runners also tend to need more complex carbs than the average person because that's what your muscles use for fuel.
Making sure you've got enough nutrients in your system helps keep you injury-free by fighting off fatigue before it happens. When you're not prematurely fatigued, your muscles can per form in tip-top shape, rather than strain or tear themselves.
If you're one of the lucky ones who have never suffered from any of the injuries in the infographic, please share with us your methods of prevention!
And if you're one of the unlucky ones, then what did you do for treatment and recovery?
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