It’s early in the year, and ironically, the run season for most people across the world (Even here in Australia, the running race season doesn’t start until April). So, as we get out of base season and move into build season, injuries will be a lingering thought on most runners’ minds as they start ramping up the volume and intensity.
Here are some episodes and content around injury to help you prevent it and treat it (remember, it’s easier to prevent than treat).
Disclaimer: This is general educational information only—for persistent pain or specific injury concerns, consult a physical/physiotherapist or sports medicine specialist for proper diagnosis and personalized treatment.
Runners’ Knee
- What is it: Pain around or behind the kneecap from improper tracking
- How to fix it: Strengthen glutes and VMO, reduce volume temporarily And then go here.
- How it happens: Weak hips, overtraining, or poor biomechanics
- Main exercises to do: Any kind of squat and leg extension/leg press (Bulgarian split squats, Barbell back squat, lunge, Goblet squat, dumbbell squat, squat jumps, lunge jumps, etc. )
Achilles Issues
Whatup, older runners!
- What is it: Pain in the Achilles tendon (usually not inflammation, but hurts to touch, wal,k or run)
- How to fix it: Eccentric calf raises daily, cut hills and speed temporarily – And then go here.
- How it happens: Age without strengthening degrading tendons, too much volume/intensity too soon, especially hill,s and the wrong heel drop too fast (too low)
- Main exercise to do: Eccentric calf raises (off step if not at the bony part of the heel/insertional)
IT Band Syndrome
- What is it: Sharp outer knee pain from IT band rubbing over the bone
- How to fix it: Strengthen hip abductors, reduce mileage, avoid cambered roads – And then go here.
- How it happens: Too much load (volume/intensity) too soon. Weak glutes, TFL, and hip stabilizers/flexors, and general overuse
- Main exercises to do: Strength glutes and TFL. Romanian deadlifts, clamshells, birdogs, fire hydrants, leg raise with band, side-lying hip abduction, side planks
Shin Splints/Pain
- What is it: Pain along the shin bone from muscle or bone stress
- How to fix it: Rest, ice, gradual return with reduced impact – And then go here.
- How it happens: Ramping volume too fast, hard surfaces, worn shoes
- Main exercise to do: Toe raises (dorsiflexion exercises,) and calf raises (if no pain)
Strength Training in the Gym & Outside (This is the Prevention You Need)
- Body weight only strength training (5 best workouts)
- Gym strength – 10 best exercises (6 weighted + 4 plyometric explosive)
- Strides – The silent injury preventor
How To Comeback After an Injury
Ooops… you’re injured. What do you do now? This here.
- Don’t compare yourself to your healthy self
- Trust your gut, but also collaborate with professionals and specialists
- Have a positive attitude as much as you can
- Measure your progress
- Stay at calorie maintenance, possibly surplus. Especially keeping protein high. You need food to repair your body. Now is not the time to restrict calories and try to lose weight because you aren’t running as much.
- Keep cardio up without pain. Do things that get your HR up to zone 1 or zone 2. Stay in the gym/lift heavy things on the good arm, leg, hand, etc. Get creative with your workouts.
