Posts Tagged ‘injury prevention’

When it comes to running injuries, a little bit of commonsense can go a long way. The best way to prevent injuries is to run in suitable shoes for your foot type and training habits (see “How to Find the Best Running Shoes“), and listen to your body. I know it sounds simple, but the first and most effective remedy for all injuries is to rest (of course, discounting 911 emergencies like a heart attack or getting hit by a car).

If you feel a sharp or lasting pain while running, stop and rest. It sounds simple but you’d be surprised at how many runners continue pushing through injuries, making their condition worse by continuing to run. We all want to perform well and push through the pain, but learning to listen to your body and quit instead of making an injury worse can save you weeks and even months of training time that you’d lose by running on the injury.

Here are five signs of injury to watch for when running:

If you need a break from running due to an injury, cross training can help you stay in shape.

  • Sudden sharp or throbbing pain in a muscle
  • Aching joint or tendon
  • Lasting pain in your shins, knees or ankles after you run
  • Soreness in your hips or back
  • Shoulder or arm tightness or pain
Follow the R.I.C.E. method when treating new injuries: Rest, Ice, Compression and Elevation. Rest your body and take a break from running. Ice your sore area for at least 10 minutes with an ice pack or ice double-bagged in sandwich bags. Compress the area by wrapping it in an ACE bandage. And elevate the injured body part using pillows or a couch or chair to help.
If your pain persists despite resting and using the R.I.C.E. method, see a trainer, your doctor or a physical therapist, as some injuries require medical treatment.
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