Blog - 3 Common Running Injuries and How to Modify in Class
- 2 years ago
3 Common Running Injuries and How to Modify in Class
Have you noticed that running is growing in popularity? This is perhaps due to a boom of small, accessible events such as local running groups, Park Runs, and short 5km events. You may also have clients training for the big guns of City2Surf or Sydney Half Marathons. As a result, you may notice more runners coming into your yoga or Pilates classes, and with them, more running injuries or conditions. We asked Sheree Webber to explain some of the common injuries you may face, and how to treat or modify for them.
Pain along the shin bone (tibia) caused by insufficient absorption of force when running, usually due to sudden increase in mileage without adequate rest and poor running technique, which results in the tendons and muscles around the tibia becoming tight and inflamed.
- 1. Strengthen calves with exercises such as footwork on the reformer, calf raises or heel walking and standing balance
- 2. Stretch calves, Achilles & front of leg with resistance band stretches
- 3. Strengthen and improve stability in the hips, with exercises such as clams, side lying leg raises and bridge pose
Refers to conditions affecting the knee, usually due to instability in the hips, incorrect footwear, downhill running or sudden changes in your running distance or terrain.
- 1. Hip strengthening routine, of exercises such as clams, side lying leg raises and bridge pose
- 2. Strengthen quads with exercises such as squats, lunges, step ups, standing balance
- 3. Keep up stretching to optimise function of your muscles and joints
This condition is when the plantar fascia, which is a band of connective tissue that runs from the sole of the heel to the ball of the foot, is strained which results in inflammation and heel pain. The pain experienced is usually at worst first thing in the morning. Some possible contributing factors to this condition are; poor biomechanics in the feet, incorrect shoes for your foot type or a sudden increase in running distance.
- 1. Stretch the calf and Achilles with resistance band stretches
- 2. Strengthen flexor digitorum brevis muscle (muscle in the sole of the foot) with exercises such as footwork on the reformer or toe presses into the floor or against a resistance band
When performed properly yoga, Pilates and resistance exercises are all great ways to prepare your body to handle the demands of running and help with injury prevention by improving strength and stability of the core and muscles of the body, as well as correcting postural imbalances. Along with this it’s always very important to increase your training loads gradually.
With all running injuries, clients should also be sure they are fitted with correct shoes and increase their mileage, hill and speed work gradually rather than suddenly. Clients should also ensure rest from running and any other exercise that aggravates their pain if any of these injuries are present. If a client presents with a severe injury, refer them to their doctor or physiotherapist. Getting a running coach for advise on training and improvements to running technique is also recommended.
In 2013 Sheree took the step to combine her passion and desire to help others to set up JORG Fitness, group fitness and personal training sessions that complimented the already established running program offered by JORG. She has a strong focus on the mental health and wellbeing benefits of exercise, and believes in providing her clients with the support and education they need to make sustainable health choices.
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