Training :: Fit Tip #2
Archived Fit-Tips
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FIT-TIP#2: Injury Prevention
Did you know that a recreational runner who steadily trains and occasionally participates in a long distance run has a 37%-56% chance of sustaining an injury? Did you know that a population survey estimated an injury incidence of 3.6 injuries per 1000 hours of running? Running injuries can affect anyone who participates in running, regardless of their age or gender.
As a runner, there are a few injuries that are most commonly experienced such as Knee Injuries, Iliotibial Band Syndrome and Shin Splints. A brief description for each of these commonly experienced injuries can be found toward the end of this article. In order to prevent these common running injuries Can-Fit-Pro recommends the following tips:
- Muscle balance. Work to develop even muscles. Many runners will often strengthen and stretch their quads, but often neglect their hamstrings.
- Stretch: after you run, during the week, you get the picture. Health Canada recommends stretching four to seven times per week. There are many muscles (like our IT band) that we may not "feel" after a run or a workout, but if neglected for too long can become a more serious problem.
- Gear: proper footwear is crucial. Visit your local sport store or running specialty store to ensure that you are wearing the shoe that is right for you.
- Cross train: there is such thing as too much of a good thing. If you don't want to take a day off of training, try just taking a day off of running. Balance your training schedule with strength training, stretching, and other endurance activities such as swimming, cross country skiing and biking.
- Prevent: if you train hard many days of the week, consider visiting a physiotherapist before you get injured. They can help you work on muscle imbalances, break down scar tissue and assist creating your training schedule helping you stay injury free! Plus it's always a nice treat to go for a massage every couple of months!
- Listen to your body: if it starts to hurt, take a few days off.
- Do a proper warm up and cool down with all runs and other exercise.
- Diet: Nutrition is a key ingredient in staying in top shape. Follow Canada's food guide: (50-60% Carbs, 10-20% Protein, <30% fat)
- Progress slowly
- Keep a training log
If you are already injured, here are some common treatments:
- R- Rest; I- Ice; C- Compression; E- Elevation
- Take a few days off of running.
- Regain strength and range of movement.
- Cross train while you are taking days off of running.
- Once pain and inflammation has subsided begin stretching and build mileage back up gradually.
Common Injuries
Here is a brief description of some common running injuries, specific prevention and treatment.
Knee Injuries
Approximately 75% of running injures happen from the knee downwards.
Most injuries occur at the patella (kneecap). As your patella rubs against the cartilage in
your knee, the friction causes painful inflammation. The burring sensation and aches under
and around the patella are known as patello-femoral syndrome or "Runner's Knee".
Prevention: strengthen VMO, quads and hamstrings, stretch, cross train, proper footwear.
Treatment: RICE, take time off, strengthen quadriceps especially VMO, see physiotherapist.
Iliotibial Band Syndrome
The IT band runs from the pelvis to the tibia (shin) just below the knee. If the IT band is
too tight it scrapes on the bony protrusion of the femur. The friction becomes irritating a
few kilometres into the run.
Prevention: Cross training, stretching, warm up and cool down, active release therapy,
proper footwear.
Treatment: RICE, take time off, stretch, physiotherapy, heat, ultrasound.
Shin Splints
A pain that develops along the medial edge (inside)of the tibia (shin) tibia is referred to
as shin splints. There are varying degrees of shin splints resulting from running on hard
ground leading to muscle fatigue. In more severe cases the injury can progress to a stress
fracture.
Prevention: proper footwear, warm up and cool down, stretch.
Treatment: RICE, take time off, strengthen and stretch calf muscles, modify training.
Additional resources to help you with your training:
Can-Fit-Pro offers workshops to help you get started and keep you in track with your running, training and fitness goals. Courses include:
1. Understanding Movement Mechanics:
Ever wondered how an exercise improves muscle strength? Learn about your body and how to properly perform common movements correctly to improve your strength!
2. Effective Strength Training:
Strength training improves your muscles, bones, metabolism and physique. Learn how to create a safe and effective strength training program designed for your goals!
3. Stretching Made Simple:
Stretching is a vital, yet often forgotten, part of every workout. Leave this workshop understanding the value of flexibility and the tools to develop a stretching routine that works for you.
Visit www.canfitpro.com or call 1-800-667-5622 for more information.
Can-Fit-Pro is the largest provider of education in the Canadian fitness industry and offers workshops designed exclusively for the general public. Check out Can-Fit-Pro's Consumer Fitness Education Workshop — Creating Exciting Cardio Workouts to get more tools to help you design your cardio training. For more information please visit www.canfitpro.com.
