Injury Prevention

Running - Seek the Peak

As we draw closer to race day, training intensity is increasing and along with it the possibility for injury. COAST Performance Rehab have put together some information on the 5 Common Running Injuries and How to Prevent them to make sure you’re all set for race day:

 

1.     Patellafemoral Pain Syndrome

-          Pain under knee Cap (patella)

-          Caused by wear and tear of cartilage due to improper tracking of patella in groove of femur

-          Due to muscular imbalances and biomechanical/technique faults

-          Intervention: Monster Walks and Reverse Lunges, foam roll lateral quad, Pigeon Pose

2.     Achilles Tedinopathy

-          Tendons load transferring elastic structures

-          The Achilles tendon helps propel us in high impact activities like running and jumping

-          Pain and pathology caused by overuse, improper loading, or poor recovery

-          Intervention: Hold a heel raise, Slow controlled heel drops, two foot bounces, Foam roll/stretch calves (2 ways)

3.     Iiotibial Band Sydrome

-          Pain in the distal or far aspect of the band, which inserts into the knee

-          Tension or weakness in the hips causes pain at the hip or knee

-          Band rubs over bony aspect on the lateral or side of the knee causing knee pain

-          Can also rub over bony bump in the hip and cause hip pain

-          Intervention: Lacrosse Ball Release Glute Max and Tensor Fascia Lata,

4.     Stress Fracture

-          Repetitive Microtrauma causing fracture in bones of the foot and leg

-          Common in the 2nd and 3rd metatarsals, calcaneus, navicular, tibia, fibula

-          Caused by running volume, footwear, osteoporosis, running technique

-          Intervention: Rest, Ice, Graded Exposure

5.     Back Pain (upper and lower)

-          Low back pain often a result of tight hips

-          Insufficient mobility in the hip leads to increased loads on the low back

-          Upper back pain mostly due to poor running posture and inability to rotate through upper back

-          Tight hips and upper back due to postural habits of modern day living

-          Intervention: Split Stance Hip flexor Stretch, Dead Bug