Injury Prevention

There are a few common injuries that runners are very familiar with:

 Piriformis Syndrome

 This injury is literally a pain in the butt. It generally presents with gluteal pain that radiates down the buttocks and leg.  It is usually worse with sitting and improves with walking and standing.

IT Band Syndrome (ITBS)

This usually presents as pain along the lateral (outside) aspect of the knee joint, sometimes accompanied by a clicking sensation. The symptoms are often worse when running hills and relieved by rest.

Patellofemoral Pain Syndrome (PFPS)

This presents as pain and tenderness behind or around the patella (kneecap), usually toward its center. Some people experience a cracking sensation or feel as if the knee's about to give out. Steps, hills, and uneven terrain can aggravate PFPS.

I've learned in the past year that it is easy to advantage of pain-free runs and neglect the importance of stretching and strength-training.  What does that lead to?  Injuries. 

There are many parts to an injury and although over-training and increasing mileage too quickly have a very large role, many times it is due to weak opposing muscles.  So what do you do if you've found yourself with one of these annoying injuries?  First and foremost:

1.) TAKE TIME OFF.  REST.  If you don't rest now, you'll be out of running for far longer than taking one week off. If you are in pain, don't run.  End. Of. Story.

2.) Use the "2 day pain free rule." Do not even attempt to start running until you are completely pain free for two full days.  Then start with an easy run, no more than 3 miles.

3.) Use your foam roller.  



4.) Strength Train & Stretch.

I found some great stretches & exercises that I hope help you as much as they helped me:

Piriformis Syndrome:
This is usually due to weak gluteal muscles (especially medial glutes) and tight hip flexors.  It is aggravated with sitting for prolonged periods of time.  To decrease pain it is important to strengthen the glutes and stretch the piriformis muscle and hip flexors.  

Best Stretches Ever:

Remember to keep your pelvis neutral (don't arch your back) and keep your front knee at 90 degrees.

ITBS:
ITB syndrome is usually due to activities that cause the leg to rotate inward such as wearing worn-out shoes, running downhill, running too many track workouts in the same direction, or running too many miles.  Additionally, one of the main contributing factors to ITBS is weak gluteal muscles.
See Runner's World for more.



PFPS:
This is commonly due to tight hamstring and calf muscles put pressure on the knee, and weak quadriceps muscles can cause the patella to track out of alignment.  The goal?  Stretch the hamstrings and calves and strengthen the quads.  



So what is the common culprit in this list of injuries?  Tight hamstrings, tight hip flexors, and weak gluteal muscles.  Those are the three areas (plus my evil foam roller!) that I work on every day to help avoid injury.  I hope this helps!

**** Please note, this is for informational purposes only.  I am not a certified trainer or physical therapist.  As with any physical activity, make sure to consult with your doctor or physical therapist for complete evaluation and treatment. *****