Be Proactive, Not Reactive When It Comes To Preventing Injuries, Part 2: Foam Rolling

By Chris Lauretani, PT, MS, CSCS, CKTP

As mentioned in last month’s post, running injuries can affect nearly 50-75% of runners throughout the course of a year. Fortunately, most running injuries are considered “overuse” soft tissue injuries and can be easily prevented and in most cases, cured before they present major problems. By following a comprehensive preventative protocol, including properly warming up (last month’s post), proper soft tissue management, stretching and strength training, your body will thank you later. For runners that love to run and only run, this can be challenging, but it beats spending weeks if not months fighting nagging injuries.

FOAM ROLLING

You may have been at the gym recently or glanced across the room during your first therapy session and noticed those cylindrical torture devices called foam rollers. Most people who have never foam rolled hesitate when they think about the activity: will it hurt? I will look stupid! I don’t have time for this, I stretch! ANOTHER thing I need to do before I run!

Be Proactive, Not Reactive When it Comes to Preventing Injuries

Part 1: Warming Up Properly

By Chris Lauretani, PT, MS, CSCS, CKTP

Running injuries affect nearly 50% of recreational runners at some point over the course of a year, however that number can jump to almost 90% during marathon training. Overuse injuries such as plantar fasciitis, ITB tendinitis and patella femoral syndrome can lead to unwanted downtime during crucial training periods. Once an injury occurs, a runner’s primary concern shifts off training and must be refocused on recovering. This reactive treatment of an injury is necessary and part of every athlete’s recovery process, but wouldn’t it be great to proactively prevent a large number of these injuries from happening in the first place?

This is where training is taken to a place that many runners fear…. valuable free time spent on something other than running.  Many runners, both elite and recreational, feel that every single second of training time should be spent running, but if you want to stay injury free, it is essential to devote part of your weekly routine to proactively preventing injuries. This can be accomplished in part by warming up properly and participating in flexibility training, core / strength training, and cross training.

The Single Best Exercise To Keep You Injury Free

By Chris Lauretani, PT, MS, CSCS, CKTP, TGI CGFI

Every runner has encountered injuries while running and most injuries, especially in the dog days of summer marathon training, tend to be lower body overuse injuries. These injuries can last weeks if not months and typically consist of problems like ITB tendonitis, hip bursitis, and a myriad of foot and ankle disorders. One major cause for these overuse injuries can be blamed on poor pelvic and core stability, a problem that affects recreational and elite runners alike.

Kinesio Tape and Running: Answers to some of your common questions

By Chris Lauretani, PT, MS, CSCS, CKTP, TGI CGFI

It’s impossible to miss the vibrant colors of Kinesio Tape that plastered athletes in the 2008 and 2012 Olympic Games. Kinesio Tape, invented more that 30 years ago, has since taken the sports world by storm. So next time you line up at a race next to someone wearing it, you will know what it’s all about.