• Alex Davis

3 Most common running injuries

How do we prevent from getting injured?

At Higher Ground Running, we are very focused on preventing injuries in our athletes. In each of our classes at the studio, we incorporate exercises that are created to help you stay healthy, and in turn, prevent injuries from coming your way!

The main thing that keeps most runners from reaching their potential is injuries. Most runners lace up their shoes, go for a run, and that's the end of their workout regimen. There is nothing wrong with this, but if this is you, you will most likely find yourself injured in the near future.

When we don't take care of our bodies before and after runs we will face muscle imbalances. Since runners love to run, and no body is perfect, its important to take a look at how we can keep our bodies in balance to prevent future injury!

What are the 3 most common running injuries?

1. Runner's Knee

Patellofemoral pain syndrome (PFPS), or "runner's knee," is the irritation of the cartilage on the underside of the patella (kneecap). About 40 percent of running injuries are knee injuries. @runnersworldmag

To prevent and rehab, we must strengthen the glute and hip muscles. In our Higher Ground classes, we incorporate lateral lunges which help strengthen the muscles that would allow for runner's knee to occur. We also include different forms of squats and floor exercises such as fire-hydrants and donkey kicks.

2. Achilles Tendonitis

The Achilles tendon connects the two major calf muscles to the back of the heel. Under too much stress, the tendon tightens and becomes irritated (tendinitis). @runnersworldmag

To prevent and rehab, we must strengthen our calves by incorporating heel drops and regularly stretching (not too intensely) the calves. It is also important to keep the bottoms of our feet and calves loose by rolling out the feet with a golf ball, lacrosse ball or tennis ball, and using a foam roller for the calves. You can find these tools at the Higher Ground Running studio.

3. Hamstring Issues

The muscles that run down the back of our thighs bend our knees, extend our legs, drive us up hills, and power finish-line kicks. So when our hamstrings are too tight or weak to perform well, we notice it. @runnersworldmag

To prevent and rehab, we must strengthen our hamstrings by implementing one legged dead lifts and glute bridges, both of which are included in our Higher Ground workouts. We also need to keep our hamstrings loose by using a foam roller on our hamstrings before and after our runs and stretching our hamstrings only after.

Have you been injured in the past? What was the injury and what did you learn about your body? At Higher Ground Running, we are passionate about running, but also desire for you to stay healthy and strong while doing it! Find the link below to sign up for a class to get faster, stronger and healthier!

Are you currently injured? Do you desire one on one expertise in this field of wellness?

We Recommend contacting one of our athletes from Higher Ground Running. Andie is a Certified Physical Therapist who recently qualified for the Boston Marathon with a time of 3 hours and 20 minutes.

You can find her Facebook page below!

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