Last Wednesday, hubby and I attended a free presentation called “Running One Step At a Time.” It was put on by ThedaCare’s Orthopedic Plus. I was unsure of what to expect, but the description indicated we would be learning about common running injuries and how to prevent them.
The presenters included two doctors and two physical therapists. The presentation was heavily medical for the most part. I gleamed information on IT band syndrome, shin splints, stress fractures and plantar fasciitis. I’ve heard of many of these injuries, but thankfully, haven’t experienced any myself. The doctors were very knowledgeable about the variety of injuries and were runner themselves which I think makes a difference.
I took away from the presentation that most injuries are “down stream effects from higher up,” meaning most places we feel pain are simply the “victim” areas and not the cause of the problem. Most often injuries happen from running:
- Too fast
- Too soon
- Too much
- Too often
The presenters emphasized listening to your body which I highly recommend. It’s important to not be so rigid that we completely forgo our intuition. We know our bodies that best. Who else is better qualified to take care of ourselves?
When training for my half marathon last month, I tried to stick to my training schedule as much as possible. I wanted to be fully prepared for 13.1 miles and all in all, I felt I was. I gave myself enough time to increase my weekly mileage without over doing it and causing an injury.
That being said, I have felt some hip pain lately when I run more than 6 miles at a time. I spoke with the PT after the session (and have consulted with a PT after my training runs last summer) about my concerns. She postulated that the hip pain may be from my IT band flaring up from the repetitive motion of running. She suggested hip strengthening exercises, including the use of resistance bands. I had learned of my weak hips this summer and have been trying to incorporate more hip strengthening exercises. I regularly do planks and yoga. I picked up some resistance bands this weekend and am planning on doing consistent exercises with them as well. I’m hoping to see a difference in my running as my hips get stronger! I also recommend checking out Jacqueline’s hip exercises that I’ve bookmarked!
Other exciting running tidbits I learned:
- As we transition to winter running, gradually change the surface you run on. If you’re taking all your running indoors, alternate between road and treadmill running for a while to get your body used to the surface change.
- You can grate your calluses with a cheese grater– no lie. You try it and let me know, mmmk? 🙂
- Losing toenails it usually due to ill fitting shoes. Either your shoes are too small or too wide in the mid-foot allowing the foot to slide forward. (I’m currently losing my second big toenail :()
- 15 miles/week is sufficient to stay cardiovascularly fit and prevent injury.
- Sharp pain is NEVER a good type of pain.
We were also given a packet with hip/knee/leg stretches and strengthening exercises. I was happy to note that many of the exercises in the packet are included in my twice weekly centergy class. I was also happy to note how many people came out for the presentation. I know there are runners in our community, but it surprised me how many people showed up! Yah for running. 🙂