Preventing Running Injuries

Yesterday I posted 'Common Running Injuries' so today I thought I'd share some tips on treating those injuries and most importantly preventing them in the first place. 

Here are my top tips!
Warm up and cool down

It’s essential to warm up properly before you start running. Five to ten minutes of brisk walking or gentle jogging before you start will warm your muscles up and help prevent injury. To cool down, carry on running at an easier pace or walk for five to ten minutes. This will help your body recover after your run. 

When I first started running I never done this and soon learnt that was a bad idea. I was getting really sore muscles and everything felt very tight. 
Wear the right shoes

As I mentioned in a previous post this really is my key to a pleasant running experience. It’s so important to buy the correct running shoes, and it’s best to go to a running shop to get fitted. 
Build up slowly

Don’t be tempted to increase the intensity or distance of your running too quickly. Do a similar run at least three or four times before you increase your pace or distance.

It took be such a long time to build up to 10K but now I'm adding a few KM each week and feeling much better for it.
Stay motivated

As I know very well, being injured can be very frustrating. When I first started running and got minor injuries I was tempted to just give up. But by giving myself goals, 5k charity run, this really boosted me to get back out there. In general I find that if you have something to work towards, it really helps. 

Always remember at the first sign of any running related injury...

Common Running Injuries

Having recently suffered a running injury in the form of a metatarsal fracture, I felt it was a good idea to familiarise myself with other injuries that runners can suffer from and identify the best ways to avoid these stopping me from running. 

Below I've listed some common running injuries. 

• Heal Pain - Similar to my injury, this will rear itself with pain or swelling in the heel or bottom of the foot, normally occurring if you suddenly start doing a lot more running, if you run uphill or if your shoes aren't supportive enough or are worn out. You won’t be able to run with heel pain. If you treat the pain early enough, it will normally go away in two to three weeks, after which you should be able to start running again.
  Top Tip - Freeze a small bottle of water, then place it on the floor and roll it back and forth under your foot for about 20 minutes. 
• Muscle Strains - The most common strains due to running are in the hamstring muscles or calf muscles. Strains often affect new runners, whose muscles are not used to running. You won’t be able to run with a muscle strain. Most strains can be treated at home. Stop running immediately and apply ice to the painful area for around 20 minutes a few times a day. Keeping your leg elevated and supported with a pillow will help reduce swelling. 
• Shin Pain - This occurs on the front of the leg, below the knee. It’s often referred to as shin splints. Runners are often aware of a dull pain in the shin but carry on running. Pain can be relieved by applying ice to the area regularly for the first few days. Shin pain is likely to stop you running altogether. 
• Knee Pain (Runner's Knee) - This can have many causes, such as swelling under the kneecap. The pain may be dull or it could be sharp and severe. To help knee pain at home, apply ice to the knee and stretch. Hold ice (try a bag of frozen peas wrapped in a damp tea towel) on the painful area for around 20 minutes a few times a day. If the pain is severe or the knee is swollen, see your GP straight away. Don’t run if you have pain in your knee.
• Achilles Pain - The Achilles tendon is the tough, rubbery cord at the back of the ankle that links the muscle to the bone. Regular running can cause wear and tear to the tendon over time. To treat Achilles pain at home, apply ice to the area if you can feel a lump there. You can also gently massage the area with your fingers. You could also try using heel wedges in your shoes. A sharp pain will stop you running altogether. Even if the pain is not severe, it’s a good idea to rest until the pain goes, and get it checked if it doesn't go away.

Remember with all of these treatments - 

*Never place ice directly on your skin.*

As I found out being injured can dent your motivation, whatever your injury, it’s important to listen to your body. Don’t run if you’re in pain and only start running again when you've recovered sufficiently. I learnt this the hard way! 

Getting the right trainers

I've always just had cheap standard trainers for running and got on ok with them, that was until I started running further & on a regular basis. Then the blisters & painful feet started. I was really struggling to run anything further than 4/5km. 

I was always lost with the colours/brands/styles, as someone who hates making decisions anyway, what do I buy? How will I know they're right? How much do I need to pay for a good pair? 

Then someone recommended a specialist running shop in Westcliff-on-sea, Essex & I have never looked back. I went in there just expecting to pick out another pair of trainers. I was so wrong...

The shop - Runners Edge - is run by a family, one of whom has previously run long distance for Olympics trials so really knew his stuff. He looked & measured up my feet initially then picked out a couple of pairs of trainers for me to try. Straight away the ones he'd chosen were comfortable, stable & supportive. He then asked me to put the most supportive ones on & asked me to jog on the treadmill. I did this for a couple of minutes (from a slow jog to a run speed) whilst he filmed me at foot level behind the treadmill. 

We then watched the footage back together with him showing me in slow motion how I was placing both my feet. He explained I had quite a high arch on my inner foot so would need extra support on this area to prevent injuries in the future. He then asked me to try on some different trainers based on his feedback. 

These were like walking on air, barely feeling like I had anything on my feet. 

I quickly realised that trainers aren't just what they look like but much more how they feel. 

In the back of my mind I was starting to worry that they would also set me back a small fortune, I was wrong, they came in at the small price of £70! A bargain! He also told me they'd last far longer than my other trainers & came with a guarantee. 

This shop is also where I learnt that the reason for blisters is the socks you wear, you must wear running socks, at £5 a pair its a small price to pay for nice feet. 

So I practically skipped out of the shop with my new purchase & couldn't wait to get out on my next run. That night I went out in my new trainers & ended up running further & faster than before. I've not looked back, they really are great & 5 months on, I'm still wearing them & enjoying running in them. 

I would always now go back there in the future & completely trust them to find me something that works for me.