Running Injuries Part 1:
One of the most common injury trends we find at our clinic is running-related injuries in early spring. After a few months of sedentary activity indoors, our bodies have de-conditioned to regular exercise. Many of us are eager to go full-throttle training for the next big race, and over-use injuries occur.
We find the following common injuries in early Spring:
- Achilles Tendinitis
- Runner’s Knee
- IT Band Syndrome
- Snapping Hip Syndrome
- Shin Splints
- Plantar Fasciitis
In order to prevent these conditions from slowing you down, take the following general precautions:
- Monitor Training – Gradually increase your distance and time of run. A general rule is to not increase your training volume by more than 10% per week
- Warm-Up – Perform walking or light jogging before running at regular pace. This helps bring blood flow to cold muscles and tendons
- Break In New Shoes – If you have purchased new running shoes in the winter, wear them for short running distances first before taking on longer runs
- Strength Training – A regimen of ‘Pre-hab’ exercises can help strengthen muscles and tendons for running, and prevent injuries from ever occurring. Please refer to Part 2 in a couple weeks for some examples
