​Proven Methods For Preventing Running-Related Injuries

What Really Works?

One of the most important preventative measures runners can take is to engage in proper warm-up and cool-down routines. A proper warm-up can help to increase blood flow to the muscles, which can help to reduce the risk of injury. 

Studies have found that a warm-up consisting of dynamic stretches, such as leg swings, butt kicks, and high knees, can help to reduce the risk of injury in runners. The exact protocol is not the main point. The key is to simulate the movements, as closely as possible, that you are about to perform. Sustained stretches are generally safe but may inhibit performance and should be avoided if your goal is speed or power. 

Another important preventative measure is to engage in regular strength training and conditioning exercises. This can help improve overall muscle and joint function, reducing the risk of injury. 

Multiple studies have found that a strength training program, including exercises such as squats, lunges, and calf raises, can help to reduce the risk of injury in runners. When possible, performing single-leg strength exercises are particularly beneficial. 

Single-leg exercises help improve balance and proprioception and eliminate compensations that your body subconsciously does to avoid a weak area. This can include exercises such as single-leg deadlifts, step-ups, and split squats.

Our MMA Rehab physical therapists recommend runners include exercises that address the hip and core muscles, as these muscles play a critical role in stability and movement during running. This can consist of exercises such as the side plank, bird dog, and dead bug.

Additionally, runners will ideally use proper running form and technique. Our therapists can assess your mechanics to ensure you are maintaining a natural (neutral) spine position, landing on the midfoot (ideally), and keeping the shoulders and arms relaxed. 

Finally, choosing the proper footwear can help minimize the risk of injury. Recent studies have shown that more cushioning minimizes injuries in new runners, and having proper support and fitting can reduce risks at all levels of runners. This is a far more complicated area, and getting proper guidance is critical. 

What To Expect At Your MMA Rehab Sessions

At MMA Rehab, our physical therapists will conduct a thorough evaluation that includes a biomechanical assessment of your body’s movement ability. We combine this information with a walking and/or running gait analysis to identify factors contributing to your issues.

We combine these findings with your personal health history, shoe history, and whatever injury you have (or had) to provide you with a detailed recommendation. Our goal is to evaluate all the different factors contributing to pain and/or injury to ensure we are designing a program that addresses each limitation, restriction, or weakness you may have.

Our therapeutic interventions include targeted manual techniques, mobility work, strengthening exercises, and appropriate balance and coordination techniques to resolve your pain, improve your gait and restore your overall function. 

Our team will work with you to help you avoid errors in training judgment and manage appropriate strategies to ensure results. No matter what type of injury you’re dealing with, our team can assess your body, guide you back to health, and give you the tools to prevent future injuries!