Unfortunately running injuries are a part of being a runner. How to avoid them is an entire subject on it’s own but to start off, make sure you follow a standard run routine. This will ensure you’re properly warmed up and performing some good drills to help your running style and general core strength.
So what are some of the common running injuries?
- Shin splints
- Achilles injuries
- Plantar fasciitis
- Runner’s knee
- General pulls, strains and tight muscles
Unfortunately, there are so many things that cause these injuries:
- Bad shoe choices
- Tight muscles potentially caused by other sports or sitting all day
- Over training or training without any rests
- Poor running form
- Not training smart
- Not listening to your body
- Not listening to others (or listening to others!!)
So how to avoid these injuries? The first piece of advice to avoid running injuries is to listen to your body. If it hurts in a physical sense, i.e. you feel pain of a non-normal nature when running, something is wrong. Stop running!! What can you do though to correct the issue?
Depending on the nature of the potential injury, you should seek advice from (not necessarily in the following order):
- A running coach
- A physical therapist who understands running
- A doctor who understands running
One of the easy things you can do apart from your run routine is to use a foam roller. These are great tools which help massage out any sore spots and interestingly, tight muscles surrounding some of the injury hotspots are sometimes the cause of running injuries.
For instance, tight/sore achilles could be related to tight calf muscles. So, get working on the foam roller, preferably as soon as you’ve finished your run but if you can’t spare the time, keep the foam roller next to the bed and give yourself the once over before you climb into bed at night.
A good foam roller available from Amazon is shown here:
If you need to know how to use the foam roller, there’s a heap of great videos on Youtube. Here’s one: