If you are serious about developing your physical stregth, whether by competitive running, personal training, pumping iron in the gym, or even just doing yoga you’ll know there’s a whole lot more than seven potential ways in which your body can not only protest but cause some serious troubles. Whatever your genetic strengths or weaknesses, learning to listen and respond to your body’s initial warning signs makes all the difference between a short or long recovery time and is crucial if you want to keep doing what you do well. On this article the focus is on some of the most common injuries affecting competitive runners, but the information applies to most physical workouts and regimes.
Runner’s knee accounts for about 40% of all running injuries. It typically strikes on longer runs, while descending hills or stairs, or after prolonged sitting. Almost everyone is at risk. The first solution is to slow down. Take extra rest days and reduce your mileage, running only as far as you can without pain. Running uphill or simulating hills on a treadmill strengthens your glutes, hips and thighs and prevents knees from rolling inwards. Cycling is also good for strengthening your quads and swimming is knee-friendly. If you have knee pain on waking which doesn’t ease up, stop running.