Los Angeles, CA – 1/29/2014—
It’s common practice for avid runners to avoid signs ofinjury and to just keep training. Bothathletes and recreational runners alike behave in this fashion, and sometimesthe results can sideline their exercise routines for weeks or months if leftuntreated. For runners to avoid this andmake sure they can keep up with the intensity of their training program, theyshould watch for these three common injuries and treat them as soon as symptomsappear.
The Achilles tendon runs from the heel up to the ankle, andcan cause a great deal of pain when it becomes inflamed. Runners commonly experience achiness in thistendon, but when that achiness turns into actual pain the run should stop andtreatment should stop. To stretch andrehab this area, perform heel drops by standing on a raised surface and liftingthe body up to the balls of the feet, then slowly lowering the weight down sothe heel sinks below the ball of the foot to stretch this tender area. Other forms of treatment include ice andelevation, and if pain persists it’s time to visit a physician for a morethorough analysis.
The IT band runs along the side of the hip, and even thoughrunners are trained to move in a straight forward and back motion, these sidemuscles still get a work-out and are prone to inflammation. This is usually caused by hip and gluteweakness, and experts recommend working to strengthen these muscles onnon-running days through weight lifting exercises and gentle stretches. Foam rolling is also an effective techniquefor loosening tight IT bands and increasing overall flexibility in the hips.
Finally, runners are extremely prone to plantar fasciitis –which is pain that runs from the heel to the toes. This often sidelines runners for weeks at atime, but with proper preventative training it needn’t interrupt a runningprogram. Adding cross-training and off daysin-between runs can give the tissues a rest, and wall stretches for the calvesand ankles can help release tension. Massage is also beneficial for this area of fascia as well as otherareas inside the body. A tennis ball isan effective tool for massaging this small area.
By staying on top of common running injuries, both athletesand those who run for fun can stay on their path and reach their goals injuryfree.
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