This book is fantastic for those who want to understand why runners get hurt. Author Jay Dicharry provides a unique perspective as a coach, biomechanics expert, and physical therapist — a must read for every runner. This book is for the running nerds out there. Strength Running has published many articles helping you treat your own overuse injuries. Remember that these are simply guides, not comprehensive treatment protocols. Thousands of runners have successfully treated their running injuries with Strength Running programs.
No matter your goal, preventing running injuries can help you get there. Prevent more running injuries! Your fitness will skyrocket and your finish times will plummet. Want it all? Get your free course here! Notify me of new posts by email.
This site uses Akismet to reduce spam. Learn how your comment data is processed. How to Prevent and Treat Running Injuries Prevention is much easier than treatment, so focus on that first. Get started with this 3-part approach to prevent running injuries: 1. Prevent running injuries by training smarter To successfully stay healthy and prevent running injuries, your training must be smart — designed in such a way to prioritize injury prevention.
This is far more important than strength training. Stay healthy by getting stronger One of the easiest ways to stay healthy and prevent running injuries is to get stronger. In fact, you only need a few simple tools: Foam Roller : A simple self-massage tool, it can help increase flexibility, break up scar tissue, reduce myofascial adhesions, and loosen you up before running.
Kinesio Tex and KT Tape can provide support to muscles and joints during exercise, and the tape reportedly helps rehabilitate injured muscles as well. At just about any race, you're bound to see a handful of runners wearing compression socks, sleeves or tights. This tight, elastic clothing reportedly improves blood flow and circulation, thereby limiting edema swelling of the feet and ankles. Runners and other athletes also use compression gear after a workout to speed recovery.
While many average and elite runners alike swear by compression gear, few studies have been able to confirm the benefits. It's best to try out compression gear for yourself to see if it works for you. A standard foam roller works well for loosening a tight IT band, but to really get into the hips, calves or shoulder complex, you need something more. Fortunately, there are a number of runner-specific self-massage products available. The Stick and similar muscle rollers are ideal for massaging the muscles of the lower leg.
If you want to get into your glutes or behind your shoulder blades, then the Orb by Pro-Tec—or even a plain old lacrosse ball—will work wonders. Tip: Spend about 20 to 30 seconds rolling over tight areas, applying what feels like moderate to hard pressure. Because runners spend so much time on their feet, foot rollers deserve a mention of their own. While companies like TriggerPoint and Thera-Band make standard, dowel-type rollers, the Foot Gym combines both a roller and a number of other devices that allow you to not only massage, but also strengthen your feet.
Runners suffering from plantar fasciitis may also benefit from using a cold foot roller, such as the Polar Foot Roller by Gofit. To soothe aching muscles and speed recovery after a long or intense run, many runners turn to cold therapy. While an old-fashioned ice bath may also be effective, it's certainly no fun submerging everything from the waist down in freezing water.
Percussion therapy is the new hot segment in injury prevention. Rather than using all of your own force or that of a masseuse , these tools use tips of different shapes and hardness to get at different spots. In fact, the Hypervolt recently won our percussive therapy face off. Think of this tool as the mutant offspring of a highly evolved foam roller.
Using varying hardnesses, this compact foam roller has ridges that allow it to get deeper into hard-to-reach spots think along your spine, in your shoulder blades, or in your glutes.
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