The clinic started off with one question. What is the number one cause of running injuries? Overuse. We then covered the top 5 ways to prevent running injuries:
- Avoid the "toos": too much, too soon, too intense
- Proper shoes
- Right surface
- Keep the balance
- Stay loose - STRETCH!
All stretching should be done with warm muscles. This means you should stretch after a brief 10 minute warm up or after your workout. You should never stretch cold muscles. All stretches should be held for 30 seconds. The main stretches covered were:
- Hamstring - place one leg on a chair, step or bench. Straighten leg, flex foot, keep back straight and lean gently into the stretch toward your toes
- Calf - Stand on a curb or step with heel over edge, keep knee straight, push heel slowly down; Using a wall, place your toes on the wall with heel on floor, gently lean in toward the wall
- Quad/Hip Flexor - Stand on one foot, bend knee of opposite foot and grab foot - not toes - with the hand on the same side of the body. Keep knee directly down, do not push out to the side or lean. Keep standing foot pointing forward.
- Hip Rotator - Cross one foot over opposite knee. Brace yourself on a steady object and move to a sitting position. Point the bent knee down.
- Groin - sit with bottoms of feet pushed together, knees to sides; move feet in as close to groin as possible, lean forward keeping back straight - do NOT overdo this stretch!
With each of these stretches, the audience got up and performed them - and held each stretch for 30 seconds. We covered some of the most common running injuries and what stretches runners can do to help prevent those injuries. After a brief question and answer session, we raffled off some great Runners Grove prizes. As a "thank you" to all participants, everyone walked away with a goody bag full of a variety of items.
If you were unable to come to this clinic, we certainly hope you'll consider joining us for the next one!