Running - The Keys to Injury-Free Running

Running can cause injury - we all know that. And, some people seem to get more injuries than others. Why? The answer is hard to pin down. For some, the injury may be the result of a biomechanics - it's just the way they are built. For others, it may

  

Running can cause injury - we all know that. And, some people seem to get more injuries than others. Why? The answer is hard to pin down. For some, the injury may be the result of a biomechanics - it's just the way they are built. For others, it may be overuse or overtraining.

Bottom line: Most injuries can be prevented.

There is a difference between injury and soreness - or normal aches and pains. You are the only one who can determine the difference initially. The most important thing is to listen to your body. You can take care of initial aches and pains with preventive measures: ice, rest, cross-training.

But if you plan to keep running for a long time, you should practice these keys to injury-free running.

1. Stretch. There are many differing opinions on when and how much to stretch, but as a universal prescription, stretching is good for everyone - even non-runners. You should stretch warm muscles, which may mean not stretching before you run. You can begin your run slowly and warm the muscles up in the first 5 minutes of your run. Mountains of information has been written on when, how, and what type of stretches to do. You have to find the right formula for you. Stretching after a run is especially beneficial because your muscles are already warmed up. This practice can help prevent injury and keep your muscles flexible.
2. Raise your legs. After a run, lie down on the floor and raise your legs against a wall. This allows the blood to circulate back to your heart and reduces swelling in the legs. It also helps to flush out the lactic acid built up during your run.
3. Use moist heat and cold. Moist heat and cold penetrate better than dry heat or cold. You can get an inexpensive hot/cold gel pack at just about any drugstore. Whether you're using it to warm or cool the muscle, place a damp towel around it before applying it to the affected area.
4. Ice. If you feel any new pain or tightness, ice is usually a first-line treatment. If it is a large area, you can use an ice pack. If it is isolated, freeze water in a paper cup, tear away the paper, and rub it on the specific area as an ice massage for about 20 minutes.
5. Ice bath. After a long run, you will inevitably experience some inflammation. Although some call it "ice torture," an ice bath is a proven technique to speed recovery after a long run. You do not have to literally put ice in your bath, but the water must be all cold. Ideally, within 15-30 minutes after your run, sit in a tub of cold water for about 15 minutes. The cold will reduce inflammation, boost your immunity, and take away almost all soreness. It can be really hard, but it is worth it.
6. Avoid premedication. Some runners take ibuprofen before a run hoping to prevent aches and pains (or to relieve current pain). Not only does this mask the pain, it could also lead to further damage or full-on injury.
7. Massage. Regular massages keep the blood flowing to your muscles. Regular may mean once a month or once a week - you are the judge of how often. Massage also helps if you have a specific ache that you know is not an injury. The massage therapist can work on that area and also move your body's energy around to redirect blood flow.

If your pain persists or gets worse, you should consult your sports medicine doctor.

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