Whether you’re a seasoned athlete, or just getting started, avoiding training injuries is probably at the top of your priority list.
As with most things, the amount of physical activity your body needs depends on your individual fitness goals and your current fitness level.
To avoid training injuries, it’s important to start within your abilities and to listen to your body’s cues in terms of pain and injury. If you experience a training injury and your body starts to ache past the point of normal muscle soreness, your body is trying to tell you that something is wrong.
Avoiding Training Injuries
Training injuries can be sustained from virtually any sport. Common injuries include:
- Strain/Sprain (commonly called a pulled muscle)
- Tendinitis and Tennis Elbow
- Back/Neck Pain
- Carpal Tunnel (Numbness, tingling, or a dull sensation of the thumb, index finger, and middle fingers)
- Muscle Tear/Rupture
- Separated or Dislocated Joint (shoulder, hip, knee)
- Bursitis: Tightness in the hip or pain radiating down the lateral thigh
Specific Advice For Runners
Injury can happen at any time, but there are steps you can take before during, and after your run to help prevent long-term pain.
Prior to your workout, allow yourself at least a five-minute warm-up. Suggestions include jumping rope, jumping jacks, light jogging, or a combination of mobility and light resistance movements.
Don’t forget to take the time to gently stretch your muscles when you’re done!
While you are training it is important to use the proper equipment. This includes shoes for your foot type (high arch, flat foot, neutral foot), comfortable clothing, and appropriate socks.
Also make sure to change your training program path often, introducing cross-training and new movement patterns.
If you’re an avid runner, we recommend also using a Stairmaster or elliptical trainer, biking, swimming, yoga, Pilates.
How Physical Therapy Can Help
Avoiding Training Injuries:
- Assess and correct improper posture or body mechanics with functional re-training.
- Help you with techniques that help your muscles stretch farther.
- Create flexibility training that helps prevent cramps, stiffness, and injuries.
- Correct muscle imbalances through flexibility and strength training
- Endurance training
- Alleviate pain
- Correct improper movement patterns
Running Assessments
- Assessed for weakness and flexibility issues to address biomechanical deficits.
- Analyze and breakdown your running to look for biomechanical deficits that you may have while running.
- Modify training when you have a minor ache and pain (This does not always mean you need to stop training)
- Look at foot mechanics for proper shoe type, stability, motion control, and neutral/cushion shoes
- Book your Running Assessment
Find a PT
We have talented teams of physical therapists throughout Northern Virginia that can help you get the care you need.
Whether you need training injury prevention or recovery, our specialists have the skills and know-how to get you back to your workout routine or sport safely.
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