Injury prevention is a major concern among most marathoners. How do you increase the effort to prepare for a marathon and stay away from injuries that can disrupt your training for weeks or more?
According to Dr. Scott Eathorne, Athletic Medicine Director at Providence Hospital in Novi, some the most common injuries among runners are: Achilles Tendonitis, ITB — Iliotibial Band Syndrome, Plantar Faciitis, Shin splints and Hamstring pulls.
Basic prevention for many injuries begins with a proper warm up. Runners don't take the time to loosen up their muscles especially in cold weather. Once warmed up, even a few minutes of easy stretching can save you months of sitting home waiting to run again. A good evaluation of your biomechanics and proper shoe fit, which can be done at your local running specialty store, is important. Early recognition of injuries starts by paying attention to your body, knowing when aches and pains are not just muscle soreness.
To prevent Achilles Tendonitis stretch the heel by standing on the balls of your feet at the edge of some stairs, dropping your heels down then hold for a count of ten. It would also help to stretch tight calves that are caused by increasing miles too quickly or excessive hill or speed training.
IT Band injuries can be prevented by stretching and strengthening the quadriceps and hamstrings and IT band. Dr. Eathorne suggests avoiding hard workouts on cambered roads and indoors tracks. An evaluation to see if one leg is significantly shorter may be necessary to make an adjustment within your running shoes.
A good fitting shoe is the first place to prevent Planter Faciitis. Then stretch the calf muscles by picking up marbles or golf balls with your toes.
Beginning runners are most susceptible to Shin Splints because they choose the wrong running (or non-running) shoes to begin their workouts. Not running on hard surfaces such a concrete and sidewalks is strongly suggested.
Runners usually are good at building endurance but not strength. Lack of strength causes Hamstring strains when runners focus on speed or hill training. Weight training and regular massage can help. Chronic hamstring problems may be related to a degenerative disk or abnormal pelvic tilt.
Side Stitches are often seen early in the racing season when runners start out too fast. Adding some speed work and weight training for the abdominal muscle should help alleviate this concern. Also, don't eat too close to your race.
Tip of the Week: Use your family and friends to declare your intentions to run a marathon and help you with your commitment. Use them to help you on the racecourse as well
