All I want for Christmas is... to be injury free.

Tips for Injury Prevention

The last thing any runner wants is an injury that stops them from running, but unfortunately injuries are all too common for many of us. The problem that many runners don’t want to admit is that only running is not (in most cases) going to keep you free of aches and pains. Proper warmups, strength, and mobility training are essential for staying healthy.

Figure out your weaknesses

A lot of runners have weak glutes, which can lead to a myriad issues. Weak glutes, accompanied by tight hip flexors, can cause problems all the way down the chain, contributing to hamstring, IT band, knee, and even ankle injuries. Your gluteus maximus is actually the largest muscle in your body, but we often fail to properly utilize it. Equally important is the gluteus medius, making it increasingly important to spend some time each week strengthening this muscle group. Monster walks with a resistance band, single leg glute bridges, and lunges will all help you target your glutes.

Recover properly

Taking the time to recover is a step that’s easy to overlook, but it’s pretty crucial when it comes to keeping your body healthy. Runners are notoriously guilty for pushing through pain and winding up more injured than if they’d just taken a few days off.

Fortunately, there are lots of great recovery tools out there. Foam rolling helps promote blood flow and thus benefits sore and achy muscles. Also, foam rollers are fairly inexpensive. While certainly on the more expensive side, a Theragun or any other percussive massage device is also a great way to aid recovery.

See a Physical Therapist

Sometimes injuries just don’t go away on their own. Knowing things you think you should work on is different from having a professional analyze your imbalances and make a plan that’s specific to you. Super Jock ‘N Jill Green Lake has Medical Nights on Tuesday and Thursday evenings from 6:15-7:00. Local PTs are happy to talk with you about any running/walking injuries and can give you guidance for next steps, all free of charge!

Be aware of your surroundings

As the cold, dreary weather continues to settle over Seattle, make sure you stay on top of safety. Dress appropriately to keep your muscles warm- this goes further than you’d think in staying injury free. If you’re running in the dark, have a headlamp and reflective gear. Finally, watch your step, especially in the rain! Mud and sidewalks are slippery!

Thanks for all your continued support this year! Happy holidays!