Injury Tips from the Physical Therapists

REMEMBER:  Running and aerobic activities are not supposed to be completely pain free.  Aching during the workout can be expected and is not necessarily indicative of injury.  Soreness is expected, especially if an activity is new to you.  Pain/soreness that lasts longer than 48hrs, and is felt even with daily tasks and/or with rest may require attention.  Try ice to the area (not heat) for 15-20min 2-3x daily and take it easy.  You should replace a high-impact workout with low-impact (swimming, biking, elliptical) until pain resolves.  Additional tips to prevent injuries follow:  

 

To Help Prevent Shin Pain:

-        Strengthening the front of your shins is as important as stretching your calves.  Quick Tip: After completing your run/walk, walk on your heels for 20 steps, making             sure that you lift up the front of your foot off the ground with each step.  Repeat 2-3 times.  * Remember to keep your calves stretched,  EVEN ON DAYS OFF! 

To Help Prevent Knee Pain:

-       It is important to have strength and flexibility of the muscles both in front and in back of your legs.  Quick Tip:  Incorporate these exercises into your program:  Mini-Squats with light weights (or none) in your hands, as well as Bridging exercises (lay on your back with knees bent and feet on the floor.  Tighten your buttocks and abdominals while lifting your buttocks off the ground).  Do 10-20reps x 3, every other day. * Remember to stretch your quads and hamstrings, EVEN ON DAYS OFF!

To Help Prevent Back Pain:

-         Be sure not to neglect your core.  Quick Tip: Incorporate crunches (not sit-ups) and Bridging exercises (see above) into your program.  Do 10-20 reps x 3, every other day. *Remember to stretch your hamstrings, EVEN ON DAYS OFF!

To Help Prevent/Treat Foot and Arch Pain:

-        Be sure you have the right shoes for your foot type. 

-        It is important to diminish inflammation and scar tissue in the arch.  Quick Tip: Freeze a bottle of water and roll your arches over it for 5 minutes, 1-3x/day.  Also, keep your arches stretched by placing your toes on a wall with your heel on the ground.  Bend your knee until your toes are bent up, your ankle is bent at least 90° and a stretch is felt in your arch.  This is best performed while barefoot and held for 15sec x 5.  Do 1-3x/day, EVEN ON DAYS OFF! *