Recurring running injuries often stem from flaws in running form. When certain body areas lack proper movement or stabilization, compensation elsewhere can lead to increased injury risk. Running injuries encompass a range of conditions, from muscle strains and tendonitis to stress fractures and joint issues, typically caused by overuse, improper footwear, or biomechanical imbalances.
Incorporating Exercises into Your Routine: Identify areas needing improvement through self-audits, then integrate mobility exercises and stretches weekly. Mobility exercises can be done anytime, while static stretches are best after warming up or post-run. Progress stretches to 2-3 minute holds.
Ankle Mobility: Issues: Achilles tendinitis, plantar fasciitis, big toe pain, runner’s knee.
- Self-Audit: Knee-to-wall test.
- Exercise: Goblet squats with weight shifts (30s holds or 15-20 reps/side).
- Stretch: Hold calf stretch for 2-3 minutes (after warming up).
Hip Mobility: Issues: Back pain, IT band syndrome, runner’s knee.
- Self-Audit: Lunge stretch test.
- Exercise: Windshield wipers while seated.
- Stretch: Runner (couch) stretch (2-3 minutes/side).
Core & Hip Control: Issues: Lower back pain, hip pain, knee pain.
- Self-Audit: Glute bridge test.
- Exercises: Glute bridges (30-60s holds or 3×15-20 reps) and popups.
- Foam Roll: Upper back, glutes, front of hips.
Running Cues:
- “Land softly”
- “Run quiet (like a ninja!)”
- “Push the ground behind you”
- “Run tall”
Important Note: If exercises or stretches cause pain, stop and consult a medical professional. These assessments are not substitutes for medical evaluation.
Conclusion:
Running injuries don’t have to be an inevitable part of your training. By identifying common problem areas—like limited ankle mobility, restricted hip movement, or poor core control—you can take proactive steps to reduce your risk. Incorporating targeted exercises and mobility work into your routine helps correct imbalances, improve form, and keep you running strong. Listen to your body, stay consistent, and remember smart training leads to sustainable progress.
Explore Solutions at Body & Soul Massage, Salem MA Body & Soul Massage offers Therapeutic Massage for Pain Relief. Ask us to demonstrate these tests during your next visit. For details on integrating massage into your marathon training, visit www.bodysoulsalem.com or call 978-825-0040. Health Savings Plans accepted.