Injury Prevention Exercises
In any type of physical activity, a proper training can help prevent injuries. This section illustrates the ways how to prevent those. They are arranged in the same manner as the Running Injuries and Treatment for easier reference starting from injuries on the lower back down to the feet.
Back Pain
For back pain in the Piriformis, here's one exercise you can do. Lie down on your back then bend the affected leg and pull it by the calf gently towards your chest. You should feel the stretch on your buttock and hip area. Hold it for 10 to 30 seconds then switch to the other leg. Repeat the exercise for at least 3 times.
Most of the time, back pains are caused by tension on the lower back. You would therefore need to relax it to ease the pain. Try this exercise to release the tension on your back. First, lie down on the floor and bend one knee towards your chest. Let your back relax for 10 to 30 seconds then switch to the other leg. Repeat it 3 to five times.
Knee Injury
When you run, your knee is one of the parts of your body that takes much of the burden of your body weight. It is therefore important to keep it strong so as to prevent it from getting easily injured. The following exercise would help strengthen your knees. First, sit upright on a chair then slowly lift your leg until it straightens up. Keep that position from 10 seconds to around half a minute. Repeat it for at least 3 times.
Shin Splints
There are some exercises that you can do to prevent shin splints. Some of them are illustrated here. For one, you should always remember to warm up first before doing any strenuous activity. This doesn't apply only to your shin area but also to the other parts of your body. However, do not overdo it since doing so could also cause injuries. Aside from that, if you are used to run on hard Running Surfaces such as concrete, try looking for a softer one. This reduces the impact that your legs have to take. Finally, never forget to cool down after running. Doing so is as important as warm-ups.
Foot and Ankle Injuries
Even when you are not running, your feet bear the weight of your entire body. The stress becomes greater if you engage in a strenuous activity like Running. Your feet then become vulnerable to injuries like sprained ankles. But you can avoid that and other injuries by taking some preventive measures.
To avoid sprained ankles, try running in areas where there are few obstructions like exposed roots and rocks. However, if you still continue spraining your ankles even on flat surfaces, then your feet may be the problem. Overpronators are more prone to this. So if your feet overpronate, consider buying motion control shoes to correct the problem and protect you from spraining your ankles. In addition to that, you could also do some exercises to strengthen your ankles. One of them would be to pick up a towel or anything with your toes. As you grip the object with your toes, try rotating your ankle to one direction then to the other. After that, try doing it with your other foot. Repeat it several times.
As for ingrown toenails, they can be avoided by clipping your toenails properly. Do not cut into the sides of your nails because it increases the chances of them growing into your skin. Meanwhile, blisters can be prevented by using socks made of moisture-wicking materials. Since moisture encourages the development of blisters, it would be important to have several pairs of them especially if you run long distances. Applying petroleum jelly to your feet would also prevent blisters from forming as it serves as a lubricant to your skin.
Although injuries are an inevitable part of a runner's life, there are ways to lessen the chances of them happening. The exercises illustrated above are just some of the things you can do to avoid them. Along with those things, it would be good to remember to always have a good warm up and cool down before and after you run. But do not overdo that, though, since it can cause injuries too. If you have a coach, seek his or her advice to further lessen the chances of injury.
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