Know Your Body
Tips from therapist Andrea Krollman to prevent common running injuries.
Here are some tips from Andrea Krollman, therapist at Preneta Physical Therapy in Fairfield to prevent common running injuries.
It seems obvious, but many people do not realize that proper footwear is the key to avoiding many running injuries. Running, especially on pavement, causes spinal compression.
People who run for fitness should balance their time spent running with flexibility activities, ideally yoga, which focuses on spinal opening and release of the spinal and hip musculature.
Perform core and leg strengthening (including hip) exercises two to three times per week.
Many runners try to push themselves too hard performing too much, too soon at too high an intensity.
Don’t compare yourself to a friend or follow a training protocol blindly.
Safely increase running distance by ten percent per week, but for some, this may be too much. Progress slowly and steadily and back off as soon as you feel that first “twinge.”
If you feel any pain while running, take three to four days off and then resume at 50 percent of your normal routine gradually back to 100 percent as long as you are pain-free.
Keep a running log. Record your distances, hills, and any interval training or sprinting. You may begin to notice patterns to what triggers certain symptoms in your body.
Also consider road camber if you are prone to injury. You may want to spend some time training on a track or a treadmill to avoid running on a surface that has your left foot lower than your right at all times.