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Stretch! Avoid Running Injuries By Staying Loose

stretch_muslce_soreness_Bon_Secours_In_Motion_Sports_PerformanceRunning is a high-impact activity- one that regularly results in preventable injuries. In order to avoid the worst of  shin splints and knee injuries it is important to stretch properly before and after every running workout.

Rick Platt, president of the Colonial Road Runners, offered up some stretching advice for avid runners in The Health Journal: “First, a very slow, gradual warm-up on soft surfaces, as the muscles warm up and the joints lubricate,” Platt says. Then, once you’re out the door for your run, he recommends the following exercises:

  • Rotate each foot around the ankle joint in both directions
  • Bend and extend each knee back and forth
  • March in place to loosen up the hips
  • Alternately extend each leg on a short (2 foot) object and lean forward, rocking gently back and forth
  • Rotate arms forwards and backwards around the shoulder joint
  • Rotate the neck in both directions to help relax the shoulders

If, despite your best efforts, you find yourself developing problems there are a few solutions you should look into:

  • Your shoes- proper footwear plays a large part in the prevention of running injuries. If your footwear is insufficient, orthotics can help you reduce stress on your joints by realigning them.
  • Sports massage is a great physical therapy option for releasing tight, contracted, overworked muscles used in sport activities. All athletes, including the weekend warrior, can benefit from this kind of body work.
  • Taking some time off. When it comes to overuse or sports injuries, rest is often the best medicine. Staying off your feet and giving your body time to heal can often allow you to pick up training within a few days.

When more serious running injuries occur – IT Band syndrome, plantars fasciitis, achilles tendonitis, patellar tendonitis and tibial stress fractures – runners may realize that their stride is off. Injuries come from over-training, from running the wrong way or in the wrong shoe and from select muscle weakness and flexibility issues. Running analysis can help determine your risk of injury and help prevent recurring, overuse  injuries.