In honor of the Mom Boss 5k, this upcoming Sunday we wanted to share a full blog post to keep ourselves + all the other runners out there injury free! Chiro for Moms is one of the sponsors of this amazing event and our team will be running + cheering in the 5k! We seriously cannot wait for this event!
Running is a very common and practical exercise with many benefits. However, runners are prone to overuse injuries from the repetitive pounding, specifically in the ankles/feet, hips, and knees. We share our top 6 tips for injury free running!
1. Chiropractic Adjustments [MOBILITY]
One of the disadvantages of running is that it creates muscle imbalances over time and can accentuate ones you already have. Adjustments can correct musculoskeletal imbalances + improve joint mobility. This allows runners to train with the proper biomechanics and prevent overuse injuries such as runner’s knee or shin splints. Our muscles work more efficiently when our joints are aligned so you may even see performance improvements after your adjustment.
Additionally, chiropractic adjustments are a great drug-free pain relief option for those runners who are already battling an injury! Need an adjustment? Book your Appointment Here!
2. Warm-up + Cool Down
Warming up and cooling down are essential steps in a runner’s routine.
We recommend dynamic stretching for a warm up which refers to stretching with movement [rather than static stretching which is holding a position]. An active dynamic warm up will increase blood flow to working muscles and prime the body for your run! After, for a cool down, incorporate static stretching, making sure to focus on any joints that may need additional attention. If you need help coming up with stretches, check our our Chiro Stretches and Exercises page.
3. Ice + Epsom Salt Baths
Both ice and epsom salt have the same goal: reduce inflammation. Utilize both when you are feeling sore or are rehabbing an injury. If you are using an ice pack be sure to have a barrier between the pack and your skin. Another option is an ice cup massage. To make an ice cup, you fill a paper or styrofoam cup with water + freeze. Once frozen, remove a small section from the top of the cup + use it to massage the sore area. This works great for shin splints and + IT band tightness. Icing for 10-15 minutes is effective. Epsom salt baths are another great option + they are incredibly relaxing!
4. Increasing Mileage
Don’t do too much too soon. A good rule of thumb is to increase mileage by 10% each week. Exercise progression is essential for continued performance improvements, but stressing the body with more than it can handle will end up causing injury and likely a break from training.
5. Strength Training / Cross Training
Strength training is a must add to a runner’s exercise routine. Strength training is an important tool in injury prevention, especially for new runners. Strength training builds up strength in prime movers and accessory muscles which help posture and controls unwanted motions. Plus, stronger = faster. Cross training is another important tool! It allows you to effectively and safely increase training volume without increasing the risk of running overuse injuries. Think low impact aerobics like swimming, cycling, and cross country skiing.