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Avoiding Running Injuries

 

Avoiding Running Injuries

Most running injuries occur from overtraining. Avoid doing too much, too soon. Increases in mileage and speed should be gradual. If you continuously increase mileage and/or intensity every week this will ultimately result in a breakdown. Try to have some hard days mixed in with easy days. Every so often throw in an easy week. Mileage should usually only be increased approximately 10% per week. Many runners now practice non-running activities one or two days per week (i.e. weight lifting). This allows your body to recover and strengthen itself.

Running shoes should regularly be replaced. Their ability to absorb shock will diminish gradually and may be inadequate after 350 to 550 miles. Even though the upper aspect of the shoe looks like new, the shock absorption may be unacceptable. If you are running 20 miles per week, you should be replacing your shoes every 4-8 months depending on your shock absorption needs. Remember, a pair of shoes is cheaper than one or two visits to the doctor's office.

Regular stretching may also help reduce injuries. Runners can have tight hamstrings, Achilles tendon, and quad muscles. Runners can also have muscles that are too weak or too strong - an imbalance. Both of these conditions can lead to biomechanical problems.

The following are some stretching and strengthening exercises to try:

  • Wall Push-Up: One leg back, knee straight; other leg forward, knee bent; hands against wall. Leg that is back is being stretched, lean into wall. Keep heels on ground, feet pointed straight ahead.

  • Hamstring Stretch: Lie on back with both legs out straight in resting. Bend one leg, grasp behind thigh, extend knee and return.

  • Knee Clasp: Lie on back, bring both knees to chest, hold for 5 seconds.

  • Chest Press-Up: Lie on stomach with your abdomen pressed flat, place hands in push-up position. Push your chest up off floor and straighten your elbows.

  • Backward Stretch: While standing, place the palms of your hands in the small of your back. Tighten your buttocks and bend backwards.

  • Shin Splinter: To strengthen the shins. Sit on a table with your legs dangling over the side. Place a 3-5 pound weight (ankle cuff) over your toes. Flex your ankle up and hold. Repeat.

  • Bent Leg Sit-Up: To strengthen the abdominals. Lie on floor with knees bent. Come forward to a position 30 degrees from floor. Coming up from the floor should be slow, not a rapid thrust. Place your hands across your chest.

  • Straight Leg Lifts: To strengthen the quadriceps. Sit on the floor with back against the couch, one leg straight and the other bent with foot flat on floor. Lift straight leg 5-6 inches off floor and hold for 10 seconds, then down for 10 seconds. After 10 repetitions, switch legs. Do 30-50 repetitions total for each leg.

 

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