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Prevent The 5 Most Common Running Injuries:

It doesn’t matter if you’re just beginning to run or you’re a marathon veteran: running injuries can happen to anyone. And when a runner gets hurt, plantar fasciitis, Achilles tendinitis, iliotibial band syndrome (ITBS), shinsplints, or runner’s knee is usually the diagnosis. Allison Lind, a physical therapist in New York City, developed an exercise program that will make you less vulnerable to these five injuries. Do them together as a prerun routine.

1. Prevent ILIOTIBIAL BAND SYNDROME with side-leg raisers. Prevent ITBS by strengthening the gluteus medius muscle near the hip. When it’s weak, another upper-leg muscle overcompensates and pulls on the ITB, causing pain along the outside of the leg, down to the knee.

Lie on your side with your hips and legs stacked. Lift your top leg up, keeping it straight, but point your toes inward and toward the ground to isolate the gluteus medius. Hold for 30 seconds, then release. Roll over so your opposite leg is on top, and repeat. Do three sets on each leg, working up to one minute per set.

2. Prevent SHINSPLINTS with heel walking and big-toe raisers. Prevent this injury by strengthening the muscles that attach to the shinbone.
A). Walk in place barefoot for one minute with your forefeet off the ground. Do three sets.
B). Lift the big toe of one foot as high as you can, lower, repeat 10 times. Switch feet. Do three sets.

3. Prevent RUNNER’S KNEE or patellofemoral pain syndrome with half-squats on a downward slope. By strengthening the quads to keep the kneecap aligned.

Stand facing down a hill or on a decline board. Squat halfway between the start position (straight leg) and a full squat (90 degrees). Do three sets of 10. Too easy? Try single-leg squats.

4. Prevent ACHILLES TENDINITIS by strengthening the calves with calf drops.                                                                                                                               

Stand barefoot with the balls of your feet on a step. Rise up on your toes with both feet. Shift your weight to one foot; lower down on that foot. Rise up on both, lower on one. Do three sets of 10 on each side.                                                                                                                                                                                        

5. Prevent PLANTAR FASCIITIS with arch raisers Prevent plantar fasciitis by strengthening foot muscles.

plantar fasciitis

plantar fasciitis (Photo credit: happyfeet34)

Stand barefoot on one leg. Imagine your foot is a tripod and place even pressure on your big toe, pinkie toe, and heel. Ground these three points as you “scrunch up” your arch. Hold for 30 seconds; repeat three times.
Susan Rinkunas is an associate editor at Runner’s World, magazine


10 responses »

  1. rajuarez1 says:

    You’re page is so COOL! It looks very professional. I’ll take my time to read your articles soon, the material seems relevant & interesting. I just HAD to had to had to let you know how great your page looked 🙂

  2. allthingsconsidered says:

    Great post. I do run a lot. I also play soccer. I have been feeling a sharp pain down my shin for a while and I always thought it was either the shin guards or just the impact of the kicks that made my shins so painful, thanks to your article I discovered it was Shinsplints. I have been doing the recommended exercises for a couple of days now and I can totally see the difference. Thank You

  3. […] Prevent The 5 Most Common Running Injuries (livefreelive.wordpress.com) […]

  4. […] Prevent The 5 Most Common Running Injuries (livefreelive.wordpress.com) […]

  5. Injuries suck, nothing hurts more(emotionally) than an injury. Whether it is a sprain or worse being sidelined from physical activity kills me. Resting an injury is probably the worst and hardest thing about a workout. Stretching can prevent so much injury and on top of that it can really keep your body resistant to injury. It is something that a lot of people skip over and do not pay attention to.

    Stretching can be better than any massage. I do one stretching routine for an hour and afterwards i feel extremely relaxed and just plain awesome. Thanks for sharing it is something that becomes vital for anyone who is looking to improve their life through fitness.

  6. nnuno001 says:

    Wow this is great information. I would run a lot a couple years back and I would not suffer from any type of injuries. I recently began to run again and after a month I began to suffer from shin splits. I had to cut back on my running because it became very uncomfortable. Being active is great, but one would never think being active would cause injury.

    These are very helpful tips that I will definitely keep in mind for future reference. And I must add your page is very interesting. It looks very modern. Nicely done.

  7. ncordero4 says:

    I have never been a runner. I used to play soccer and softball when I was younger. This article was really cool. I always used to think all you really had to do was just stretch before you run. Now I know that you should do the steps mentioned to ensure that you do not have any medical problems later.

    I really did like this article becuase now I can share it with other people I know that so run alot. I have a softball league coming up at work, this article will help out to make I do not sprain while I am out there. It kinda sounds like you a runner. If you are a runner…..more power to you. I wish I had the mindset to rum. I only run when I have to.

  8. melissawhitley says:

    This is a great post, everyone needs to know how to prevent injuries! Anyone can get injured running, whether its your first time or you do it everyday, so it’s really important to know how to prevent that! Running injuries are really serious too. Thanks for sharing this information!

  9. djmoma27 says:

    This is really good information, because like the article says running injuries could happen to anyone. I myself have had a running cramp, what causes that? many people don’t stretch as they should and that will cause an injury no matter what type of exercises you do. I like that this article because it lists the different types of injuries as well as a description. It tells you how it is caused and also how it can be prevented. I love this information. thanks

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