Prevention is better than cure...

RayCun

What are your top tips for injury prevention? If you're injury-free, what do you attribute it to? If you're injured, or were injured, where you do you think you went wrong?

Do you stretch? Which stretches do you do, and when? Cross-training? Do you swear by The Stick? Or take ice baths?

I don't do any of that stuff, so I have two completely useless pieces of advice

Be lucky
Yep, like Napoleon and his generals, having the good luck not to twist an ankle, fall off a bike, catch some horrible disease, or have some injury from another sport aggravated by running, is invaluable

Listen to your body
Almost as important as being lucky. Feedback from your body will tell you when you are working too hard, when your legs are on the edge, when you really shouldn't do that long run or interval session. But, especially if you're new to running, it isn't always easy to tell the difference between "tired and lazy" and "overtraining", or an ache that you'll run off and one that will get worse. Some rules of thumb to substitute -

the 10% rule - don't increase your time/distance run by more than 10% in a single week. If you increase by 10% in successive weeks, take every fourth week as a stepback week

add easy miles first - if you're running four days a week and want to run five, make that fifth day the easiest in your week. A recovery-paced run, or a relatively short easy run. Don't add a speed session. When you want to add a speed session, substitute it for an easier run.

alternate hard and easy days - hard days could be races, sessions, or long runs. Have a rest/recovery/easy day in between them. (Except when specifically called for by a training plan, eg two long runs for ultra training, race followed by long run for P&D)

Other general tips

Do some of your running on grass. It'll slow you down, but it's a bit of a break from pounding on tarmac and concrete

Alternate two or more pairs of runners. If you feel sore after running in both pairs, the problem is with you. If you feel sore after running in just one pair...

Fix your diet
More weight = more impact forces = more injuries
Poor nutrition = harder for the body to maintain the same effort = overtraining and injury
You don't have to live on raw veg and rainwater, but a bad diet is just making trouble for yourself. Especially the day before a hard run.

b.harte

^^^^^^^^
Some good advice there.

I think that training with someone else, for LSR or faster interval stuff can be good as well, sometimes your own bravado / ego can hide things, a clean (critical) pair of eyes can point things out.

Don't chase numbers, know your own limits and strengths, these will both move over time, don't rush into things.

Outside

Listening to your body is the big one for me. If I feel a niggle somewhere, I take a step back and try work out why I'm getting a niggle and is a break in running necessary. Finding out why i got that niggle in the first place is key, easier said than done

Injury-wise I haven't been too bad. I started running last year to get fit and lose a few pounds. I was getting on pretty well, very tough initially of course but any run more than 8K was resulting in shin splints. This did make sense to me when I saw other runners out there doing 100mile races and getting no shin splints, was there something wrong with me?!

I didn't think so and did a nice bit of research and as it turns out you can't just throw on a pair of runners and start running with the hope that the more mileage you do the better a runner you get. I was running wrong. I self diagnosed myself as a serial heel striker and set out to change my running form, watching videos on youtube and reading various free articles on POSE and Chi running methods. Changing running form was very strange but through getting minimalist shoes and slowly building it up I found I got used to the new running form and most importantly ZERO shin splints!

I kept up training over the winter and ended up doing the Connemarathon in Vibrams (3:13 - very happy) and to push my luck (test out running form over longer distance) i completed the Mourne way Ultra 52miler back in June in Merrell Trail Gloves. Aiming for DCM now.

It hasn't been all rosey though, got to keep a very close eye on my planter fascia, changing to minimalist shoes is great but it makes good use of your planter fascia which I found is the limiting factor when building up mileage in minimalist shoes.

I find a good stretch of the plantar fascia in the mornings usually keeps of any niggles I get.

Listen to your body and question why your getting injured, there usually is something your doing wrong. For me its hard to keep good running form after 20 miles so that's where I find I can do damage if I'm not careful. Getting better though!

Outside

Oh yes and losing weight definitely helped too, when your repeating a motion 1000+times/km, every little change can make a huge difference to the forces experienced throughout the legs!

Micilin Muc

My knee flares up from time to time - mostly inflammation.

When I shower after a run, I run very hot water on the area for about 2 minutes, followed by cold water for 1 minute, repeating a few times. My knee is perfectly fine again afterwards

It works for muscle soreness too.

Krusty_Clown

Hydration, and sleep: two areas I constantly fall foul of. After a session or long run, make sure you are drinking enough water to make up for loss of fluids, particularly in this humid weather (today's weather being the exception!). Also get additional sleep, where it is needed. The body needs both to repair, so that you will be fit to go again the next day.

Schedules: If following a schedule rigidly, the important parts are the sessions. If the in-between days call for steady/easy runs, don't be too stressed about the pace on the steady/easy days, the sessions are more important. Slow down on the other days if you need to. If you have to work hard on the day after a session to hit steady pace, perhaps you shouldn't be?

Hurting: If something is hurting (and I'm not referring to tiredness or stiffness), but if something is actually hurting you during a session or general run, you need to take action; it will not fix itself. That action may be: rest, icing, stretching, foam roller, or in extreme cases, physio or medical attention. When you have a 'hurt' decide on a course of action and follow through with it!

EauRouge79

I suffered from muscle related injuries such as shin splints and hamstring problem until I found myself a good physio.

I go every 8 weeks for 45minutes of pain and havent had a single problem in 2 years now.
I do very little stretching before or after runs.
I do look after my diet as well - inc a smoothie each morning.

NO1. reason for me would be the Physio's work.

RayCun

Krusty's post reminds me of a thing they did on Marathon talk once...

When you're about to start training for a new target - a marathon, a goal 10k, a triathlon, whatever - before you start on your training plan give yourself a self-assessment on the following areas

Sleep Level - how much do you need, how much are you getting?
Nutrition status - do you have a balanced diet, do you get enough fresh fruit and veg, do you get enough protein and iron, do you drink enough water?
Injury - any injuries, niggles, sprains, or strains?
Mobility - what is your flexibility and core strength like?
Equipment - do you have all the gear you need - the runners, the clothes, anything you're short of?
General fatigue/immune system - are you tired? are you constantly getting low level illnesses?
Emotional state - are you ready to dedicate yourself to the training? Are there things that will distract you? Do you have the time for the training you are going to do?

Go through the list, and give yourself a score from 1-10 on each, with 10 being 'perfect, no problems'
...
...
...
Score 9 or 10 on something, and that's fine. That area is under control.
Score 1 to 5 - okay, you know you have a problem there. Decide now what your next step is in addressing it.
Score 6, 7, or 8 - guess what, you have a problem there too. And because you haven't rated it as serious you might never get around to addressing it - until it blows up in your face. So fix it now. Decide what your next step is in addressing this problem.

rom

The only injury I have had in over a year is my shoulder but that is from Thai boxing a few years ago. All my leg injuries went away when I stopped stretching. I do use a foam roller a lot. I also have the stick but don't find it as good. Recovery runs slower than LSR pace on grass really help freshen up my legs. I am going to get sports massage this weekend (first time in like a year) because calves are a tad tight. I try to go to the pool once every two weeks or so and it consists of 5 min steam room, cold shower, 5 mins steam room, cold shower, 5 mins sauna, cold shower, 5 mins steam room , cold shower, jacuzzi 10 mins. I used to do pilates but it made me get injured. Lots of slow running, relaxing while I run especially shoulders hands etc all help. I have a sauna at work and I try and use it about 3 times a week also with cold showers. I also believe that having gait analysis done has stopped me getting injured. I went through a stage about this time last year on half the mileage where I was in constant pain. It just goes to show that if it hurts you are doing something not right as I still have the same pair of legs as I did then. Did a Chi running class to improve my posture and it has helped also. You should be relaxed when you run or as much as possible.

sconhome

I like this bit the most

RayCun wrote: »

Alternate two or more pairs of runners.

RayCun

Yeah, but it should make both pairs last longer, so they don't need to be replaced as often....:)

rom

amphkingwest wrote: »

I like this bit the most

Give a discount buying two pairs at once so

PS: An AK boards discount would be nice though.

Donelson

Cross training hard in another sport eg swimming sprints, circuits etc I think it give you a little more muscle mass and balance.

sconhome

rom wrote: »

Give a discount buying two pairs at once so

PS: An AK boards discount would be nice though.

As I suggested to a fellow boardsie earlier, I'll happily give additional discount for x2 pairs at a time (I'm Galway, am sure the other stores will too).

Re the boards specific discount, I'll get a stores wide agreement and run it by the mods first.

Emer911

rom wrote: »

The only injury I have had in over a year is my shoulder but that is from Thai boxing a few years ago. All my leg injuries went away when I stopped stretching. I do use a foam roller a lot. I also have the stick but don't find it as good. Recovery runs slower than LSR pace on grass really help freshen up my legs. I am going to get sports massage this weekend (first time in like a year) because calves are a tad tight. I try to go to the pool once every two weeks or so and it consists of 5 min steam room, cold shower, 5 mins steam room, cold shower, 5 mins sauna, cold shower, 5 mins steam room , cold shower, jacuzzi 10 mins. I used to do pilates but it made me get injured. Lots of slow running, relaxing while I run especially shoulders hands etc all help. I have a sauna at work and I try and use it about 3 times a week also with cold showers. I also believe that having gait analysis done has stopped me getting injured. I went through a stage about this time last year on half the mileage where I was in constant pain. It just goes to show that if it hurts you are doing something not right as I still have the same pair of legs as I did then. Did a Chi running class to improve my posture and it has helped also. You should be relaxed when you run or as much as possible.

Ah now don't go badmouthing Pilates! I'd say that's actually helped me immensely. Got a groin strain when I was training for my first marathon and started pilates to improve my core strength shortly after. Best decision ever!

I think all the other bits of advice I use have already been mentioned - rotating runners, run on grass when possible, increase mileage slowly, increase intensity with care, and listen to your body (nearly scuppered myself earlier this year not obeying this one!)

ecoli

Donelson wrote: »

Cross training hard in another sport eg swimming sprints, circuits etc I think it give you a little more muscle mass and balance.

I would be careful in this regard just because a sport is non weight bearing etc and non running specific doesnt mean that you can do hard if your run sessions are quality ones also. Effectively you need to have hard days hard and easy days easy and make sure the recovery days are taken just as seriously

Regarding the OP few things (though admittedly I am not great at them always)

Rest: Sleep is good. This is when your body gets to work on repairing muscles and making them stronger. Session's are only half of the story Sleep should not be ignored if you can help it

Nutrition: you don't have to go into "my body is a temple" mindset. Allow yourself have your treats etc but maintain some quality control. Its better to allow yourself a little often rather than going cold turkey for a while and then go crazy

Hydration Drink often and if you feel you are a bit dehydrated a satchel of Diorylate is great to help (Try throw one in between your two cups of coffee etc)

Sports massages: I would advise to get down as often as possible for a rub (atleast once a month) does the legs wonders and can pre-empt injuries when they are just niggles

Stretching/Yoga firstly learn to stretch properly. jerking and trying to touch your toes/ jump straight into a straight into a full stretch is not right stretches should be like training and done progressively. A quick 10-15 min while watching the TV at night can do wonders.

Listen to the body: You need to be honest with yourself. Not every little ache warrants taking a week off but at the same time if you realise you are doing yourself harm better to take a day off now than spend two weeks off injured when you make it worse

Have confidence to take a rest day: Following on from the last dont be afraid to take a rest day if you really do need it but again you need to be completely honest with yourself here

rom

Emer911 wrote: »

Ah now don't go badmouthing Pilates! I'd say that's actually helped me immensely. Got a groin strain when I was training for my first marathon and started pilates to improve my core strength shortly after. Best decision ever!

I think all the other bits of advice I use have already been mentioned - rotating runners, run on grass when possible, increase mileage slowly, increase intensity with care, and listen to your body (nearly scuppered myself earlier this year not obeying this one!)

I have a bad shoulder so the pilates didn't help it. I was lifting 3Kg weights in the gym the other day with it and it was wrecked from it also. Was going to do kettlebells but I don't think that would be a good idea.

thirtyfoot

Strength and Conditioning. The no 1 prevention tool.

BobMac104

ecoli wrote: »

...
Have confidence to take a rest day: Following on from the last dont be afraid to take a rest day if you really do need it but again you need to be completely honest with yourself here

Ive found this difficult actually. Sometimes it can get into your head that if you're not flogging yourself with 400's then you are loosing fitness .

BobMac104

My tip is to do a couple runs a week on grass.

Evenstevens

I suffered with ITB syndrome for a while and did the Chi Running workshop with Catherina McKiernan. I have since run a marathon and haven’t had any injury issues at all.
I’m convinced of the benefits of it. It makes so much sense and takes all the impact off your joints. It does take a while to adapt your running style to it but I think it’s been totally worth it.

rom

Keeping a detailed training log putting in sick days, recovery etc.. From this you will see patterns on how long it takes you to recover from a race or how certain types of training impact you. like if you do a double the day before a session then its a bad idea compared to if you don't or that after 2 weeks of higher mileage then you always seem to get run down or sick. knowing these types of patterns really help you in planing going forward so you know from experience what works and doesn't. The same goes for races put them in the log and write details on what you think worked and didn't so the next race you read over them and you learn from errors from last time. Using garmin connect, runkeeper etc are no good for this sort of thing as you need the data clearly in front of you. I use a spreadsheet myself but http://www.fetcheveryone.com/ is the one free one that comes close to showing these types of patterns. Putting sick days and days off into a training log and the reason why is more important than logging a key session as you want to learn from why you had to take the day off etc. Did you just get off a plane, lack of sleep, stress because of exams etc ... The session is done and will be forgotten about if you do a better one next week or the week after.

rom

ecoli wrote: »

Rest: Sleep is good. This is when your body gets to work on repairing muscles and making them stronger. Session's are only half of the story Sleep should not be ignored if you can help it

I can find it hard to relax and as a result the quality of my sleep suffers. I listen to this on those nights and the night before a race. A bit mental but it works for me to get a good nights kip http://www.amazon.co.uk/Complete-Relaxation-Divinity-Glenn-Harrold/dp/1901923215/ref=sr_1_1?ie=UTF8&qid=1345108482&sr=8-1

ecoli wrote: »

Stretching/Yoga firstly learn to stretch properly. jerking and trying to touch your toes/ jump straight into a straight into a full stretch is not right stretches should be like training and done progressively. A quick 10-15 min while watching the TV at night can do wonders.

What advise can you give on this. Is there a book ? The ad-hoc approach to stretching that seems to be adopted by most people doesn't seem to work. I have read a book on dynamic stretching and usually use very slow runs as a way to stretch out but I would be interested in a simple stretching process (especially that can be done in front of the tv )

spurscormac

Here's my recommendations...

1. Pay attention to your body
There's two pieces to this:-
Tiredness - if you go for a run & feel tired or run down, recognise this, cut it short & go home. In some cases you may be able to get past it after a mile or two, but if its the case that you've been busy at work, feel run down or are just recovering from illness, skip the run. Once you don't make a habit of it & start using any excuse not to run, you'll be ok to miss a session here or there.
Niggles or pain - caused by bad form, wrong shoes, etc. Take time to figure this out so you can run without pain. As many have said already, I did the chi running session with Catríona McKiernan and found it great. I'm not always the best at practising it, but do try to focus on it at times when training & if I begin to lose form during a race.
In the case of shoes, following on from the chi workshop, I've changed my shoes to gradually move to a more minimal pair. The Inov-8 range works for me, but I'm giving it plenty of time to transition from traditional built up shoes to flatter, less structured or cushioned ones.

2. Nutrition
I try at times to cut out the crap & find that after I've done it for a while, I feel better getting out running. Attempt to reduce the coffee intake & up the water to ensure you stay hydrated throughout the week & for races.

3. Stretching
I'll admit I'm not the best for stretching, but have always had less aches & muscle tiredness if I've stretched properly after a run than when I don't give it full attention.

Since doing the above, especially the first one, I've had relatively few problems injury wise, where previously I had been out for a couple of months at a time with ITB and other issues.
A lot of the other points made here are equally valid, and in reality they all feed into helping keep you on the road rather than the physio's bench.

jim0

I have no commercial interest in this, but I got a lot out of Catherina McKiernan's Chirunning course. I'm no spring chicken, and my stretching and dietary disciplines are non-existent, but I've managed to stay injury free since doing the course in Castleknock 18 months ago.

She had some good bio mechanical advice which, in theory, takes pressure off the joints and redistributes it to areas better equipped to deal with it. I think a few of the injury cases on the Improvers forum might benefit from looking at this.