Hi, my name is [fill in the blank] and I am training for a marathon. But sadly, I am injured. I am suffering from [insert any overuse injury].
The top overuse & incorrect movement pattern injuries are:
#1: Plantar fasciitis (Foot)
#2: IT band syndrome (Knee)
#3: Periformis syndrome (Hip)
Many runners suffer needlessly from injury. As mentioned in an earlier blog post, runners have a high chance of getting injured full stop but especially in their first year of training. Incorrect movement patterns, inferior footwear and downright overtraining are the major causes of injury. The No-pain-no-gain mentality is - sadly - still very much alive, especially amongst long distance runners.
A tailor made training program with professional coaching will hopefully take care of the overtraining aspect, providing the athlete sticks to the plan. But movement pattern errors in one's stride can be more difficult to iron out. One thing is certain, strengthening the muscles around the joints can definitely help reduce injury risk and better yet, prevent them from occurring in the first place.
I developed a program that allows you to run better (movement pattern) and reduce/strengthen overuse injuries in less than 30 days! Below are some of the best ways to treat those training stopping injuries. Find more drills on my drill section of the website.
Plantar Fasciitis is the leading injury amongst runners. In the video below, I show you a perfect drill for strengthening the plantar fascia, the tendon like web-like structure that supports the arch of your foot. It runs from heel to toes and carries nearly 14% of the total load on your foot. This drill uses the windlass mechanism to help tighten the fascia by putting your big toe on an elevated platform. Then perform single-leg calf raises and deep stretches by pushing up slowly, hold for 2 seconds and slowly releasing to a deep stretch. Progress to adding load to the body like wearing a backpack or adding dumbbells. Note that some discomfort is ok when performing this drill but lingering pain should not occur.
IT band issues
Your IT band works hard during your entire running motion to keep your knee joint stable. Therefore, if you want to strengthen the IT band, make sure you strengthen it through the whole range of motion. Rest, ice and use a foam roller to reduce the pain of an inflamed or irritated IT band. Once you are ready to go again, make sure you add the Single Leg Squat - Run drill into your warm-up. Start by doing 4 or 5 each side and work your way up to a higher number. Your legs will never feel the same!
The sciatic nerve that radiates out towards the knee, might be pinched by a lateral muscle called the periformis in your buttocks. The periformis muscle works to stabilize your hip joint during the running motion and an underdeveloped periformis muscle might become inflamed or goes into a spasm. When that happens (usually post run), runners feel a nagging pain from the nerve being pinched by the inflamed periformis muscle.
Take 30 days out of your training program or in combination of your program to work on re-wiring your brain to run with correct form. The 30 day Fix Your Run program is an individualized training program with form drills and strengthening drills. 4 weeks, 3 sessions of 30 - 40 minutes to get your body to run the right way. Imagine how many minutes you are going to enjoy running injury free for the rest of your life with the smallest investment of 30 days worth of work on correcting your form. Do it, your body will thank you for it!