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On June 17, Eric Stearns, PT, MS, OCS, CIDN of our Manchester office was a guest on That Running Show, a Matt & Matt podcast. He discussed common misconceptions about stretching, reasons for running injuries and injury prevention.
Static vs. Dynamic Stretching
There is a universal misunderstanding about the reason why we stretch. Many people believe that stretching their hamstrings before a long run will prevent injury. However, there is no evidence that proves this to be true. Stearns recommends dynamic stretching instead to store energy, rather than dissipating it with static stretches. Runners should try repetitions of jumping jacks, butt kicks, solider walks, lateral lunges and leg swings.
Keeping Muscle Groups Strong
Many of us injure ourselves by overworking one muscle group. For runners, they have very strong hamstring and calf muscles, but neglect to work out their glutes and abdominal muscles. Stearns promotes cross-training to keep all muscle groups strong, as opposed to relying too much on the legs.
The IT Band
The iliotibial band is connective tissue that runs laterally from the side of the hip to below the knee. It can cause pain to runners when it is being worked when it shouldn’t be (i.e. when the other muscles groups become tired and the body relies on another source). It can become short and feel tight when you don’t keep those muscle groups strong.
Avoiding Plantar Fasciosis
Plantar fasciosis causes pain in the foot or heel. Many people describe the feeling as stepping on a nail every time you walk. This can be extremely painful as a runner when your feet are pounding down on the pavement. Fasciosis can be caused by overtraining, weak ankles or improper shoe wear. It is a good idea to be fitted for running shoes rather than picking a style you like.
Whether you’re a beginner or you’ve been running for years, anyone can become injured. Our team at Integrated Rehab can help treat an existing injury or teach you how to prevent one from happening in the future. Find a clinic near you.