Skip to content

5 Injury Prevention Tips Every Runner Needs to Know

In most cases, you don’t just “all of a sudden” get injured.   Occasionally, yes, but usually there is a reason why you are injured.  

Most commonly your body has created a muscle imbalance to some stressor in your body.  These stressors affect your entire body but localize in one area (the site of your injury).  These stressors are usually due to training too hard or too often, not giving yourself adequate recovery time, poor nutrition, the wrong shoes, or past injuries creating compensatory patterns that lead to overload.   

The most common running injuries are 

  • ITB syndrome 
  • Plantar fasciitis  
  • Achilles tendinopathy 
  • Patella femoral pain syndrome 
  • Compartment syndrome 
  • Piriformis syndrome 
  • Tibial stress syndrome 

There are five tips that can prevent you from getting injured.  They are as follows:

1. Add Strength Training 

Your cardiovascular system may be up to the task, but are your muscles and ligaments might not be.  Strength train in the offseason to challenge your body in multiple planes of motion to prevent repetitive strain injuries (RSI). 

Remember repetitive strain injuries develop from training the body in the same plane of motion and using the same muscle groups over and over.  As a result, muscular imbalances occur and poor movement patterns develop.  A good strength training program trains your body in all planes of motion and strengthens your muscles and ligaments to withstand running.  

Strength training will also help you maintain good running form when you are tired and good upright posture.  A strong core increases your stability and prevents unwanted motion during running. And if you want to PR your next race, strength training will make you faster! 

2. Get the right shoes 

There is no easy answer to footwear. There is no simple answer to what shoe is the best for you.  I certainly believe in having strong, mobile and ‘natural’ feet. 

But, I do not believe that we can withstand hours of pounding on the pavement in a minimalist shoe without injury.  I also think the foot should be allowed to move as it is designed to do and should not be propped up on a stiff orthotic. 

Every foot is different.  If you are concerned about your feet, go to a good clinician and get some help and go to a running store that knows how to fit shoes.  Our favorite shoe store is Super Jock & Jill. 

3. Proper Nutrition 

To avoid injury it is very important to eat an anti-inflammatory diet.  To manage inflammation in your diet you have to avoid SUGAR in all its evil forms.  It is also prudent to avoid high allergen foods (soy, gluten, dairy in most forms and peanuts), most grain-based carbs, radicalized fats, and processed foods.  Also, don’t forget to SLEEP and drink lots of water.   

In avoidance of inflammation, it is mandatory that you maintain your blood sugar.  Most endurance athletes tend to carb binge which will lead to insulin dysregulation.  Yes, you need more carbohydrates when you are training hard, but try to pair them with good fats (avocado, coconut, ghee, nut butter, olive oil) and protein to avoid that insulin spike.  You should have about 100 cals of fat per meal.   

For those of you not exercising remember that insulin secretion caps at about 60g of high-density carbs per day (grains, fruit, sugar, fructose), consumption above this will spike your insulin too high.  Insulin/blood sugar dysregulation will lead to cortisol dysregulation and eventually a host of other health issues.   

4. Foam Roll 

What a great way to keep your tissues healthy!  However, most runners I see in the clinic don’t have a regular foam roll routine. And most folks use their rollers wrong.  Because it has ‘roller’ in the name does not mean you ‘roll’ on it for therapy.  Yes, you roll to find that ultimate sore spot in your muscle, but then when you find that spot, stop and relax on the roller, letting it do the work to release that trigger point. 

There is a definite art to foam rolling, and that is why we have clinics, workshops and free videos!  Come and join us and learn how to take care of your own muscles to prevent injury. 

5. Rest

A final note on REST…I can’t believe how important this is.  Remember if you work out too often and do not give your body adequate recovery time, this will not only lead to soft tissue damage but will also cause elevated cortisol levels and adrenal fatigue.  Rest and recovery are critically important to staying healthy.

If you find yourself struggling with an ongoing issue related to running or preventing you from running, we can help. Call the front desk to schedule an appointment: (425) 776-2936

Comments

Do You Really Need to Drink Water All Day to Stay Hydrated?

October 9, 2019

Water is life… It’s required by every person to stay alive & satisfy our health needs. This includes our body composition, mental focus, sleep and recovery.  It’s true that water is one of the key elements responsible for human life on earth and is vital for our survival. The human brain is composed of 95% water, lungs…

Read More

How to Prep for the CrossFit Open, Boost Your Score & Avoid Injury

September 25, 2019

The OPEN is almost here!!! Are you ready to move? Are you ready to go hard for 5 weeks, PR and set new records?!! Heck yes!! But you have to be prepared to move properly, use the right warm ups, hit the right recovery and fuel yourself for performance. We cover all this and more…

Read More

How to Survive Stress (and Other Wellness Tips)

September 18, 2019

Wellness refers to the condition of good physical and mental health, that’s maintained by proper diet, exercise, and habits.  Nutrition refers to the nurturing of our body, in our ability to keep it healthy and functioning as it is supposed to do.  Our ability to provide the body with all the necessary food, vitamins, and…

Read More

Is Sport Specialization Good for Young Athletes?

September 11, 2019

A smart trend or dangerous practice? One it comes to developing sport skills and improving performance with young athletes, thinking has changed over the last 20 years. In the past, athletes were encouraged to play different sports over the year to round out skills, have fun and take a break from their main sport. But…

Read More

The Truth About Your Foot Arch

September 4, 2019

The shape of your arch is less important than the movement it creates. We hear about arches all the time. You’ve been told your feet have flat or high arches and that is causing your foot / shin / knee / low back pain and you need orthotics / shoes / insoles that will fix…

Read More

How Chiropractors Went From Outcasts to All-Stars

August 28, 2019

Chiropractors…some people love them, others aren’t so sure. Over the last 20 years, there’s been tremendous growth in chiropractic. But in 2019, chiropractic treatment isn’t just limited to spinal adjustments (at least not at Head 2 Toe). Modern manual therapy blends chiropractic, physical therapy, and a variety of other disciplines to create a powerful new…

Read More
Powered by Top Rated Local®