There are many potential running injuries – in fact there are entire books and physical therapy courses dedicated to the topic. We have covered a few of the most common ones here, but this list is in no way exhaustive.
5 Tips to Avoid a Running Injury this Summer
- Start with a dynamic warm-up. Forget about stationary stretching, a movement-based warm-up, like walking, is the best way to prime your body for its run.
- Finish with a stretch. End your run, by stretching your hamstrings and calves. These muscles are typically tight in runners.
- Increase your mileage slowly. Gradually add distance over time. This will allow the body time to gradually adapt, decreasing your chance for injury.
- Rest in between. When you’re getting back into the swing of things consider some cross-training. Alternate run days with elliptical, swimming, or strength training.
- Listen to your body. If you start to experience aches and pains while running, stop and see your doctor for the best course of treatment . Continuing to push through the pain might lead to additional injury.
A good rule of thumb is to use the Price Method of treating an overused muscle/tendon group.
Price stands for:
Protection – protect the injured area from further injury – using a support bandage if appropriate
Rest – stop the activity that caused the injury and rest the injured joint or muscle. Avoid activity for the first 48 to 72 hours after injury
Ice – for the first 48 to 72 hours after the injury, apply a cooling therapy like Physicool
Compression – compress or bandage the injured area to limit any swelling and movement that could damage it further
Elevation – keep the injured area raised and supported on a pillow to help reduce swelling
Applying a Physicool Cooling Bandage to the injured area can provide almost immediate relief depending on how soon the bandage is able to be applied. Physicool is a unique cooling bandage impregnated with rapidly evaporating alcohols. The alcohols react to the body heat and evaporate when the bandage is worn. This evaporative process draws heat out of the warmest source – local underlying tissue. While the deep tissue is cooling down the compression will modify the inflammatory response, helping healing and recovery.
So, bottom line is to always pay attention to what your body is telling you. Make sure you give yourself time to progress to the level you wish to achieve. Rushing things can possibly do you harm by pushing different muscle and tendons before they are ready.