Over recent years the popularity of distance running has rapidly grown. Many of you have likely participated in some sort of local race, either because you were motivated by the cause it was promoting, comradery with friends, or the health benefits that come with getting in shape. Unfortunately, however, a large majority of the patients I see on a regular basis consist of triathletes and distance runners. Recent publications by the Journal of Athletic Training and the British Journal of Sports medicine have repeatedly pointed out that almost 79% of runners will sustain a lower extremity injury, with the most frequent injuries being patellofemoral pain syndrome, Iliotibial band syndrome, glute medius injuries, and greater trochanteric bursitis. In common terms, that equates to all of the different types of knee and hip pains that I see so many individuals coming in with asking the question "Why?"

There are numerous reasons why a runner, new or experienced, can develop these types of issues. However, the most common reasons I find linked to patient pain is lack of proper training. Regardless of whether or not you're running with a group or on your own, its important to have guidance. Simply getting out on the road to run or bike is not enough to get you healthy and keep you injury free. Without adding the practice of proper form, flexibility, and strengthening, you're heading yourself right down the road to pain. So, how should you properly execute your workouts in a way that helps to avoid future flare ups of pain?

1. Consistency Counts. Schedule a daily workout plan at the start of each week or month, and follow it. A daily plan doesn't mean you have to workout every day. It means you build in days off, days to strengthen, days to run/bike/play, and that you stretch every single time you work out.(Try to stretch every single day, if possible.) It doesn't mean that you plan to take all week off, and then go run 12 miles on Saturday. It doesn't mean that you plan to go running every single day while only doing between 0-1 strengthening sessions during the week expecting that you'll never get injured. Be smart, and remember that you're not immortal.

2. All things in Moderation. Somewhere along the line, we've likely all seen the "no-neck" gym rat, the skin and bones distance runner, and the no-muscle-on-her-body gumby yoga contortionist. None of them have followed the caveat above, and all of them have likely had an injury along the line. Without flexibility and cardiovascular training, the person who only does strength training eventually has heart or joint issues. The person who only runs ends up with hip and knee issues because of the lack of strength in the muscles that control their overused joints they're constantly pounding the pavement with. And, last but not least, the Gumby ends up with back pain because she has no core activation or joint stability. So remember-  incorporate cardiovascular exercise, stretching AND strengthening for  the healthiest possible, injury free body. Keep ALL things in moderation, not just some.   

3. Get Direction from an Expert. Having proper form and technique can make or break your experience and the longevity of your training regardless of what activity you decide to get into. If you're a cyclist, get your bike properly fitted. If you're a runner, join a local runners group with Certified Strength and Conditioning Specialists(CSCS), Athletic Trainers (ATC) or some sort of trained professional assisting as coaches. It ensures that you've someone there who knows what to watch for in your form, so you don't turn into the heavy footed, chicken armed, hunchback running down the street. If you don't have time or the finances to join a group, there are plenty of great professional magazines, video's and websites such as Runners World that present fantastic tips to their readers.  

4. Lastly, Start where YOUR body Starts. What the heck does that mean? It means that you start at the pace, distance, and time that you're body is ready for in the moment you are in, right now. Just because your chatterbox exercise partner can run 6 miles at a 8 minute mile pace without missing a breath doesn't mean that you're ready to. I'm not saying not to push yourself when you're training, but I am saying that there is a healthy push and then there is the push that drives you to injury. Expect some soreness the day after a good workout, but it shouldn't keep you laid up on the couch or make you walk down the hall in pain, and it shouldn't extend for dayS after. Even if you "used to be able to do blah blah blah pace/distance/type of workout" without a problem for the last who knows how many years, it doesn't mean you still can. Especially if you're just getting back into your activities, have taken time off, or (lets face it) that you're the same age and physical state you used to be in. So again, don't be stubborn, and let yourself take your workout down a notch for a week or two before working back up to where you'd hoped to be. You'll get there! 

Sharp, deep pain and numbness indicates that something is going wrong, so don't just "push through it". Slow your pace or take a moment to stretch and if it still doesn't subside, call it a day and get some ice on the area to decrease the inflammation that is building in the area. If you're not feeling better within a few days, get assistance and don't avoid it. Repetitive Stress injuries such as the types that distance athletes incur can be some of the longest to recover from. The faster you can start treating an area, the faster you'll be back on the run, literally!    

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Reminder: If you are experiencing pain of any kind, be sure to follow up with your healthcare provider. These tips and exercises are provided strictly as a benefit to help you improve your general wellness, and should not be used in place of a proper diagnosis or treatment plan. If you'd like assistance with putting together a training and health plan that meets your goals, call us today!