RUNNING INJURIES
Tips to Prevent Running Injuries

By taking a few precautions and planning, you can prevent many common running injuries. Here are some tips for preventing injuries.
Listen to your body: Don't ignore pain. A little soreness is OK. But if you notice consistent pain in a muscle or joint that doesn't get better with rest,
please contact Coach Bob immediately!

Warm-up and stretch: Many injuries occur as a result of inadequate stretching. Before and after you run, stretch your muscles thoroughly
-- especially your calf, hamstrings, groin, and quadriceps.

Also, warm up for five minutes -- by walking, for example -- before you start stretching. Stretching cold muscles may cause injuries.

Strength train: Talk to Coach Bob with any questions regarding Strength Training.

Dress appropriately: Wear lightweight, breathable clothing that wicks moisture away from your skin. Dress in layers. Also wear a hat to protect
against the sun and cold.

Be shoe smart: Wear proper-fitting socks and shoes with good support. If the soles of your running shoes have worn thin or are angled, it's time
to get a new pair. If you have foot problems, such as flat feet or high arches, consider using orthotic shoe inserts.

Run wisely: Run on a flat, smooth surface and avoid steep hills until Coach Bob decides that you're ready for Hill Training, which is an important
component of Speed Work.

Be safe: Run during the day, in well-lit areas, or use a light so that you can be seen. Keep a cell phone and identification on you. If running with
headphones, set the volume low enough so that you can hear cars and other noises. Run with a partner when you can.

Weather matters: Monitor the weather conditions before you go for a run. Don't run outside if it is over 90 degrees Fahrenheit, below freezing,
or the humidity is high.

Stay hydrated: Make sure you drink an extra 1 1/2 to 2 1/2 cups of water on the days you run. If you are running for more than an hour, drink a
sports drink to replenish electrolytes lost in sweat.

Very Important: DO NOT try to push through pain. If you notice discomfort, take a break from running and please contact Coach Bob immediately!



10 Common Running Injuries: Prevention and Treatment

Running injuries usually happen when you push yourself too hard. The way your body moves also plays a role.

You can prevent many of them. Here's how.

1. Runner's knee This is a common overuse injury. Runner's knee has several different causes. It often happens when your kneecap is out of
alignment.

Over time, the cartilage on your kneecap can wear down. When that happens, you may feel pain around the kneecap, particularly when:
•Going up or down stairs
•Squatting
•Sitting with the knee bent for a long time

2. Stress fracture. This is a small crack in a bone that causes pain and discomfort. It typically affects runners in the shin and feet. It's often due
to working too hard before your body gets used to a new activity.

Pain gets worse with activity and improves with rest. Rest is important, as continued stress on the bone can lead to more serious injury.

3. Shin splint. This is pain that happens in the front or inside of the lower leg along the shin bone (tibia). Shin splints are common after
changing your workout, such as running longer distances or increasing the number of days you run, too quickly.

People with flat feet are more likely to develop shin splints.

Treatment includes:
•Rest
•Stretching exercises
•Slow return to activity after several weeks of healing

4. Achilles tendinitis. This is inflammation of the Achilles tendon. That's the large tendon that attaches the calf to the back of the heel.

Achilles tendinitis causes pain and stiffness in the area of the tendon, especially in the morning and with activity. It is usually caused by repetitive
stress to the tendon. Adding too much distance to  your running routine can cause it. Tight calf muscles can also contribute.

Treatment includes:
•Rest
•Icing the area
•Calf stretches

5. Muscle pull. This is a small tear in your muscle, also called a muscle strain. It's often caused by overstretching a muscle. If you pull a muscle,
you may feel a popping sensation when the muscle tears.

Treatment includes RICE: rest, ice, compression, and elevation.

Muscle pull commonly affects these muscles:
•Hamstrings
•Quadriceps
•Calf
•Groin

6. Ankle sprain. This is the accidental stretching or tearing of ligaments surrounding the ankle. It often happens when the foot twists or rolls
inward.

Sprains typically get better with rest, ice, compression, and elevating the foot.

7. Plantar fasciitis. An inflammation of the plantar fascia. That's the thick band of tissue in the bottom of the foot that extends from the heel to
the toes.

People with tight calf muscles and a high arch are more prone to plantar fasciitis. Although it may be linked to adding activity, plantar fasciitis can
also happen without any obvious reason.

Treatment includes:
•Calf stretches
•Rest
•Icing the bottom of the foot

8. IT (iliotibial) band syndrome. This syndrome causes pain on the outside of the knee. The IT band is a ligament that runs along the
outside of the thigh, from the top of the hip to the outside of the knee.

IT band syndrome happens when this ligament thickens and rubs the knee bone, causing inflammation.

Treatment includes:
•Cutting back on exercise
•Heat and stretching before exercise
•Icing the area after activity

9. Blisters. These are fluid-filled sacks on the surface of the skin. They are caused by friction between your shoes/socks and skin.

To help prevent blisters:
•Start using new shoes gradually
•Wear socks with a double layer
•Apply petroleum jelly on areas prone to blisters

10. Temperature-related injuries.

These include:
•Sunburn
•Heat exhaustion
•Frostbite
•Hypothermia

You can prevent these by: dressing appropriately, staying hydrated, and using sunscreen.

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