There is nothing worse than sustaining an injury that prevents you from doing what you love. Runners in particular seem to struggle with repetitive strain and overuse injuries. These running related injuries can actually be avoided with regular and proper mobility and strength work.
Mobility
Runners are known for being notoriously tight and lacking flexibility. Although those tightly wound muscle can help with running efficiency, a lot of injuries in running are actually caused by a muscle(s) not functioning as it should. Chiropractic adjustments can help increase joint mobility, increase muscle function and allow you to restore proper alignment to increase overall function.
Get Mobile
Mobility work isn’t just achieved through regular stretching, it also involves releasing and activating your muscles and priming them for running. A foam roller and soft tissue release balls are great tools that every runner should use on a regular basis. When rolling out your muscles, work top-down or bottom-up to get every nook and cranny. Aim to roll out each major muscle group for 30 to 90 seconds. And don’t forget the upper body!
Increase mobility and prevent injuries with the COAST Mobility Class.
Hit these spots before your run:
- Between the Shoulder Blades
- Lower Back
- Glutes
- Groin
- Hamstrings
- Quadriceps
- Calves
- Feet
Get Warm
It is very important to take 10 minutes to properly prepare your brain and body for your run. Running is a very repetitive and strenuous movement pattern that requires proper muscle engagement. In order to prevent injuries and perform optimally, you need to activate your muscles and motor patterns with a dynamic warm-up.
Dynamic Warm-up
- Arm circles/arm swings
- Leg swings
- Lunges
- Running ABCs
- Quick feet
- Heel raises
- High knees
Stress and Rest
In order to gain the full benefits of a hard workout and prevent injury, it is important let your body rest and recover. Alternatively, some low impact cross training such as swimming or cycling can also be beneficial. This type of low impact cross-training will give your body a break from running, but still train your cardiovascular system. Lastly, all runners whether they are beginner or advance should do strength training at least 1-2 times a week. This will help you build a stronger, more resilient body, significantly help reduce injuries, and improve performance.
In order to gain the full benefits of a hard workout and prevent injury, it is important let your body rest and recover. Alternatively, some low impact cross training such as swimming or cycling can be beneficial. This type of low impact cross-training will give your body a break from running, but still allow you to train your cardiovascular system.
Get Resilient
Lastly, all runners whether they are beginner or advance should do some form of strength training at least 1-2 times a week. This will help build a stronger, more resilient body, significantly help reduce injuries, and improve performance. Training key areas of the body such as the hips (glute muscles), core, upper back and feet are all ways to bulletproof your body and allow you to enjoy a pain free running season.
Build a stronger, more resilient body with the COAST Durability Class.
Dr. Christine Col
Coast Chiropractor