According to National Runner Survey in 2017 75 percent of runners have has some sort of sport-related injury over the past 12 months. Half of the injured have had to put on halt their trainings for at least four days.
Today we are talking about 3 most common running injuries and sharing tips on how to prevent or make them better.
RUNNER'S KNEE
Runner's knee is the result of overuse or repetitively putting stress on a muscle or bone. It's the pain at the front of your knee.
Should you run? No. This type of injuries are due to a weakness in hips or feet. Instead of running you should be focusing on strengthening your knees, hips and quadriceps. You should also integrate stretching into your training more often.
What you can do about runner's knee?
Try doing side steps. This is an amazing exercise for stabilizing and strengthening the hip abductors. Add resistance bands which will add resistance to an exercise. This added resistance will help strengthen your muscles and push you work a little bit harder.
While stepping make sure to keep tension on the resistance band.
This exercise includes resistance bands. You can get yours here >>
Repeat 12-16 steps on one side, then reverse back to the starting point.
Will it help? We bet it will. According to a research which was published in the Journal of Ortopaedic & Sports Physical Therapy performing a series of knee- and hip-strengthening exercises three times a week for six weeks may be an effective way to decrease knee pain and improve physical activity.
HAMSTRING STRAIN
Hamstring is a group of 3 muscles that run along the back of your thigh. Hamstring strain occurs when one or more of these muscles gets overloaded. This injury account for 12-16 percent of all injuries in athletes with a reinjury rate reported as high as 22-34 percent.
Should you run? Rather no.
What you can do about hamstring strain?
Visit your physiotherapist and start icing the injuried area. To prevent this injury we recommend strength straining to make your glutes stronger. Hamstring curl in standing, lunges and jump squats are highly recommended exercises.
Learn how to do a hamstring curl in standing.
This exercise includes resistance bands. You can get yours here >>
Also do a hamstring wall strech.
PLANTAR FASCIITIS
15 percent of all running injuries represent foot pain. On the top of that list is plantar fasciitis. It's a condition caused by drastic or sudden increases in mileage, inappropriate running shoes or foot structure which results in heel pain and inflammation.
It strikes those who neglect to stretch their calf muscles, who overtrain, wear worn running shoes, or overdo hill work and speedwork.
Should you run? No. If pain is present for more than 3 weeks, see a doctor.
What you can do about plantar fasciitis?
Run on soft surfaces, do not increase mileage for more than 10 percent per week, choose proper shoes for your foot type and incorporate exercises such as ankle plantar flexion in long-sitting, ankle eversion in sitting and pamper yourself with foot roller plantar massage.
Learn how to do a ankle plantar flexion in long-sitting.
This exercise includes resistance bands. You can get yours here >>
Sport2People Resistance bands (also known as Booty Shape bands) come in 5 different resistances and colors, so you can meet the needs of your workouts, no matter what level you’re at. Sport2people bands are made of heavy, reliable 100% latex, without rubber smell and are laboratory tested.