Injury is something that will probably happen. Of course you do not want it to occur, but it is almost inevitable, big or small. With proper form and body upkeep injuries can be avoided. However, you will slip up and something is bound to happen.
Sadly, I have recently gotten injured. Nothing major, but the outside of my left foot is painful. I am pretty sure that it is peroneal tendonitis and I am working on treating it.
But, this post isn't just about me, it is about treating injuries in general. So here are some simple steps to follow.
These are, in my opinion, the most important aspect of preventing or causing injury. Proper form dictates the use of your glutes to power up climbs, lift your knees, control your descents, and do everything else needed in running. They're vital in this sport of ours and you need to pay attention to them. To do so you have to keep them strong. Do these exercises:
-One Legged Dead Lifts (body weight): Stand on one leg, bend the standing leg's knee a bit, squeeze your glute, and bend down extending your arm opposite to the balancing leg. Reach down to about a foot off the ground or touch the ground if possible. Do ten reps on one leg and then switch, do as many sets as needed to get those glutes burning!
-Side Lifts: Lie on your side, bend your arm and place under your head to support yourself, bend your knees a little, lift the top leg up and back slightly. You should feel it right there in your glutes. Do ten, repeat for other side, do as many sets as needed.
-Bridges: Lie on your back, bend knees so feet are flat on ground (knee should be at a 45 to 60 degree angle). Lift your pelvic area up so that it's at the same angle as your knees and your body is flat at that angle. Squeeze your glutes. Hold for 10-20 seconds, repeat.
To activate your glutes before your run, squeeze them and lean backwards at your waist. Make sure to engage your core to not hurt your back!
Stretching, as most people know, is vitally important. I try to do it after my run, not before, because after my muscles are warm. I try to do it anytime my muscles are warm. I prefer yoga, because it's a more well rounded procedure, but it's up to you.
3.) Staying Aware
Be conscious of your body. Listen to it and make smart decisions. Rest if needed, stretch, work on your body, and do everything else to make sure you can continue to perform at your best!