Lately, I’ve been thinking a lot about health and fitness/exercise along with injury prevention. I’ve been injured recently and several of my friends have had torn ligaments, knee issues, stress fractures and shin splints.
I started running about 4 years ago, and last year really increased my mileage. Up until recently, I was injury free. And yet a year ago, I was told by a massage therapist to consider another sport. (Some people just don’t get it, do they?) He felt that the high impact of running was bad given my ankle injury from 2008 (three screws in my left talus bone). With his apparent general dislike of running and his suggestion to “use the elliptical machine instead,” it was easy to ignore his advice and to stop seeing him.
Well, turns out pretty much all the muscles in my legs are super tight and my hips are weak. The tightness is from a lack of stretching and the impact of running. The weak hips are a common problem and require special attention and some strength training exercises.
Since my knee injury in April, which turns out to be ITBS, I have been going to PT and doing research on injury prevention for running. ITBS is commonly caused by a tight IT band due to weak hips. The tightness all over in my legs probably exacerbates the problem.
I used to rock climb regularly, and I’ve been trying to do yoga at least once a week, but I have never been consistent with any sort of core, strength or stretching routines. This seems to be all the areas that need attention, if I am serious about injury prevention.
A few weeks ago, I posted some of what was recommended through PT. I have been trying my best to do those things daily, but it’s tough (I’ve been traveling; first a vacation, then a 10 day business trip to Munich/Romania). In addition to those exercises and stretches, I’m also trying to follow this ITBS rehab routine that I found on strengthrunning.com. And on top of that, I want to start running again 3x/week, yoga 1x/week, and I’m doing a 30 day plank challenge. Oh, and I want to start a regular core exercise program 3x/week and stretching before/after running.
Maybe I’ll even find time to sleep. And just because I love photos, here’s a shot of the shorts I bought on my vacation. Perfect for my new core / strength / stretching routine!
QOTD: Have you been injured? What did you do for rehab? Anything special to prevent future injuries?
Look at that cute little bum! Love the shorts =)
Well, I also ran my first few years injury free, and while I was training for a half marathon, hurt my knee. Nothing in particular as a diagnosis, but I saw a chiropractor & massage therapist and did all of the stretches & exercises they told me, with lots of icing and was fine and I haven’t felt any of that again.
Now… since moving here, I seem to injure myself every few months (Damn you California! … or maybe it’s just old age haha), and to be honest, the medical coverage isn’t the same, so I really do wonder if it’s a combination of not stretching enough (I’m guilty of that too) and that I do not regularly see a chiro & massage therapist like I used to. I think they might be the key to help stay injury free.
Core work will *definitely* help too! I have been doing a core-specific class at the gym for the past few years at least once a week and it helps out a lot! Since moving here, i have added pilates which also really helps.
I think it’s different for everyone.
I hope your hips and muscles start healing very soon! I hear from a lot of people that running is bad on the body but that won’t stop me because it’s also really good for your body (and mind!) in many ways too!
Thanks Steph! I have been getting some great tips on running form (like to be mindful when on the treadmill to pratice good form) and I’m hoping to develop a good habit of stretching.
I totally agree that while running may be hard on the body, it is definitely really good for you!