Today I am honored to loan my space to a wonderful woman who reached out to me on Twitter and asked if she could share tips on dealing with injury. I keep saying I like to help support others out there in the community and Cassandra is a fellow runner and blogger. For a lot of us in the colder areas, the snow is starting to fade and we’re ramping up our distance, time or terrain. When we do this, every so often injuries come along for the ride. If you’re in that boat or fear being in that boat in 2013, read on my friends…read on…
5 Ways to Cope with Common Running Injuries
Running injuries can range from mild to serious, but they’re never welcome, especially when you’re in the middle of a training routine for a big race. If you’re a regular runner, it’s likely you’ll encounter pain from time to time. Luckily, there are preventative steps you can take to avoid getting hurt.
1. Get some good shoes: While this may seem obvious, make sure the shoes you’ve chosen are appropriate for your running style. You can go a long way towards preventing an injury with quality footwear. The best way to find your perfect fit is trying on a bunch of different brands and styles. One option could be a pair of Nike running shoes, which maintain great support, comfort and style — all necessary things for a true runner. Some companies even have a trail period where you can run in your shoes and return them if they aren’t up to your standards.
2. Find the right running surfaces: Everyone has preferences, from types of terrain to locales. Are you running on the surfaces that will work best for you? The best surfaces absorb more impact, which puts less stress on your joints and decreases pain.
3. Don’t overdo it: Running too frequently and training too hard can result in shin splints, calf cramps and back pain. Be realistic about your capabilities and your goals. Gradually and safely build up your stamina and endurance.
4. If you feel pain, stop: Pain means something is wrong. To avoid furthering the injury, tend to whatever is ailing you right away. Running-related issues can present themselves in many ways. Talk with your doctor to determine the best plan for your healing and recovery.
5. Rest: We all know rest is helpful for healing, so make sure you get the proper amount of rest to let your body recover quickly and properly.
As a runner, you want to get back in the game as soon as possible. To ensure a safe and speedy return to your normal routine, follow these steps that should prove to be beneficial:
- Ease back into it: Even though your injury may be subsiding, it doesn’t mean you’re ready to run the way you did before. Start slow and work your way back to where you want to be.
- Consider your pain: If you’re still hurting more than you think you should be, it may be a sign to cut back. It’s understandable you’re eager to start training again, but realize that expecting too much of a recovering injury may prolong or even prevent a full recovery.
- Enjoy it: Part of training is recognizing your improvements. Remember what it was like as you worked your way up before the injury? Enjoy that same kind of satisfaction another time around.
Prevention is the best method for avoiding painful and dangerous running injuries. Knowing how to avoid or diminish pain, treat and recover from injuries is a skill set all dedicated runners should be aware of. You may have taken all the right steps to sidestep pulled muscles or a back strain, but accidents do happen. If you incur an injury while running or anytime afterward you’ve finished your run, learn how to deal with the message your body is sending so you can safely rest and recover and get back to doing what you love.
Cassandra Lynne is the admin of Good Morning Bloggers, which helps connect bloggers with writers. She enjoys keeping her running routine interesting by running with her dog, completing 5ks for a good cause and trail running. Follow her on Twitter @goodmorningblog.