Return to Running (Part 1) – March 21, 2016



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

Related Articles