As a runner, it’s important to make steady progress while avoiding setbacks such as injuries. Physical therapy can help. Though running is a great way to stay fit, it can also come with the risk of injury. Working with a physical therapist can help you continue to improve your physical condition while taking steps to avoid injury. In addition to engaging with physical therapy, it can help to incorporate injury prevention strategies into your exercise routine. With the right approach, you can stay safe while improving your running performance.
How to prevent running injuries: 3 tips
Build gradually — Runners often make the mistake of doing too much, too quickly. If you put excessive strain on your body, you may be putting yourself at risk of injury. Many running injuries are caused by overuse. To avoid pain and injury due to overuse, make sure to build up gradually. Patience is key. If you’re a running beginner, maintain a pace that challenges you without being overly uncomfortable. Limiting your distance at first can be important as well. Going for long runs without breaks can lead to overuse injuries, as your body may not yet be ready for that much sustained stress. By building gradually, you can continue to improve while avoiding injuries like shin splints and stress fractures.
Wear the right shoes — When it comes to running, proper footwear is essential. Shoes that don’t provide adequate support can lead to pain and stiffness, especially in your arches. Look for running shoes that match your needs and fit the contours of your feet. For tailored foot support, you may also want to look into custom insoles. Running shoes can break down over time. Worn-down running shoes may not provide sufficient support and shock absorption. To ensure that your feet always have enough support on your runs, it can help to replace your running shoes roughly every 300 to 600 miles.
Practice targeted exercises — Running does not impact all parts of the body evenly. The majority of acute and chronic trail running-related musculoskeletal injuries in trail running occur in the lower leg, according to one study. These injuries occur primarily in the knee and ankle. When training for running, it’s important to develop the areas that are most vulnerable. By engaging in exercises that target your legs, especially the lower parts, you can improve your physical fitness and protect against injury. A physical therapist can help you discover and practice exercises tailored to your needs and goals.
Physical therapy stretches to help prevent running injuries
Warming up before each run is essential. With the right stretches, you can prepare properly for your run and reduce your risk of injury. Some targeted stretches your physical therapist might recommend include:
Hamstring stretch — The hamstring muscles, located on the back of your thigh, help enable movement in your hip and knee. If your hamstrings are tight, they can contribute to lower back pain and knee issues while running. Stretching your hamstrings can help you avoid discomfort and injury. To do a simple hamstring stretch, sit on the floor with one leg extended straight in front of you. Bend the other leg so that its foot touches the thigh of the extended leg. From this position, lean forward and try to touch the toes on your extended foot. You may feel a stretch along the back part of your leg. Try to hold the stretch for around 30 seconds; then switch to the other leg.
Calf stretch — Running can make your calves tense. When your calf muscles are tight, they can contribute to irritation of the plantar fascia and Achilles tendon. To avoid discomfort in these areas, you can stretch your calves before running. To start, stand and face a wall. With both hands on the wall for balance, step your right foot back. Keep your right leg straight. You may start to feel a slight stretch in your right calf. From this position, start to gradually bend your left knee. As your left knee bends, you should start to feel your right calf stretch more. Hold the stretch for around 30 seconds before returning to the starting position and switching legs.
Quadriceps stretch — To stretch your quadriceps muscles, stand on your left leg and hold your right ankle in your right hand. Pull your right hand up toward your glutes. This motion stretches the muscles in the front of your thigh. Hold for around 30 seconds; then release and alternate. This exercise can be great for relieving muscle tightness and preventing knee injuries.
Improve your performance and avoid injuries with KC Rehab
KC Rehab offers an array of programs and treatments that can benefit runners. Our ACL and Injury Prevention Program is designed to help prevent knee injuries. Whether you’re a competitive runner or a weekend warrior, engaging in our program can help you keep doing what you love in a safe, efficient manner.
Contact our team today for more information about our Injury Prevention Program or to schedule an initial appointment.
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