Injury Prevention Tips
Injury prevention is easier than you might think. Regular stretching, strengthening, and good technique all play a role in ensuring that you can continue to perform!
Plantar Fascia Stretch
Specific plantar fascia stretching has been shown to decrease symptoms and onset of plantar fasciitis.
- Hold your heel in one hand and toes in the other hand.
- Pull the whole foot and toes back to feel a stretch along the bottom of your foot. Hold for 30 seconds, 3 times.
Hip muscle weakness is a risk factor for the onset of lower extremity pain in runners. Improving hip strength can prevent the onset of injury.
- Lie with your back against the wall.
- Push your heel into the wall and slowly lift your hip up the wall, hold for 10 seconds, and slowly lower. Repeat 10 times.
Shoulder Range of Motion
Decreased shoulder range of motion is a risk factor for injury. Improving internal rotation has been shown to prevent the onset of injury.
- Lie on your side with your arm bent at shoulder level.
- Push your hand toward the bed.
- Hold 10 seconds, 10 times.
- Pull your arm across your body and push the elbow toward the bed. Hold 10 seconds, 10 times.
Rotator Cuff Strength
Rotator cuff strength in the upper range can prevent overhead shoulder injuries.
- Lie on your back with a band tied around your foot with your knee bent.
- Move your arm to shoulder level. Rotate your arm so it is flat on the ground.
- Maintain this position while you straighten out your knee.
- Slowly let your hand comeback to the starting position. Repeat 15 times, 3 sets.
Plyometric Shoulder Exercise
Plyometric exercises can help prevent shoulder injuries in the over head athlete.
- Lie on your stomach with your arm at shoulder level, over the edge of the bed, and holding a ball.
- Drop the ball and quickly catch it before it drops out of reach. Repeat 15 times, 3 sets.
Running injuries can be prevented by using running shoes that are fitted to your foot structure and running style. Orthotics can help prevent injuries for people with a very high arch. Get assessed by a qualified health professional!
About 60% of running injuries are caused by training errors. Make use of a warm up, gradually increase your distance, and avoid drastic changes to your training program.
Our mindset can play a role in injury prevention. Attitudes related to dominance, exhaustion, and stressful life events are correlated with increased rates of injury. Clear your mind and enjoy your run!