Avoiding Running Injuries

With the weather getting nicer, more runners are taking to the streets and bike paths. Whether your athletes are casual joggers or training for marathons, the repetitive impact of running can take a toll on their joints—making injuries a common concern.

Pain and injuries related to running have numerous causes, and one of the most common is improper technique.

Many runners tend to rely too heavily on their glutes and hamstrings. However, proper running technique involves a more balanced use of muscle groups, including the core and the full range of leg muscles. To help prevent injuries, incorporating strengthening, flexibility, and stretching exercises into your athletes’ routine is essential.

In addition to conditioning their muscles, keeping these form tips in mind while running can also help reduce your athletes’ risk of injury:

• Encourage your athletes to land midfoot. Landing on their toes can fatigue the calves, while heel striking can waste energy and create a braking effect. They should aim to land on the middle of their foot and roll forward through their toes.
• Remind your athletes to keep their hands at their waist. Their arms should be bent at a 90-degree angle, staying close to their body.
• Make sure your athletes check their posture. They should maintain a straight back and keep their head up to avoid unnecessary strain.
• Coach your athletes to rotate their arms at the shoulder. Their arm swing should originate from the shoulder joint, not the elbow.
• Instruct your athletes not to bounce. Keeping their stride low and close to the ground will help maintain efficiency and reduce impact.

If your athlete is dealing with a running injury that isn’t healing with rest, our sports medicine specialists at Rebound Orthopedics & Neurosurgery are here to help. Please call (360) 254-6165 or schedule an appointment online to get the expert care they need to get back on track.