how to avoid injury?

KF1216

Hey all!
I've been at this going on five months and have had just about one injury per month. Runners knee, tendonitis in my foot, pulled muscle on my chest and now hip bursitis. I like to work hard, I love running. I don't know how to stop hurting myself. Should I get a personal trainer? Go to physical therapy? Stop running? I'm supposed to run a 5k this weekend but cant because of my hip and I'm so angry! Thanks in advance!


ETA: When I'm not injured I like to run 2-3.5miles about 3 times a week. Every other day is 30 day shred, Insanity, Biggest Loser Bootcamp - all things I think of as being weight training. I don't have a gym membership so don't have access to actual weight lifting but there is a lot of pushups, squats, etc. in those workouts, oh - and hand weights in a lot of the videos I do too.

As far as rest days, I do try to rest at least one day a week but often end up taking a walk that day anyway...it's hard to do *nothing*, kwim?

ilovedeadlifts

are you only running? or weight training as well?

BrianSharpe

Hey all!
I've been at this going on five months and have had just about one injury per month. Runners knee, tendonitis in my foot, pulled muscle on my chest and now hip bursitis. I like to work hard, I love running. I don't know how to stop hurting myself. Should I get a personal trainer? Go to physical therapy? I'm supposed to run a 5k this weekend but cant because of my hip and I'm so angry! Thanks in advance!

Are you doing any strength training and taking rest days?

Are you running too fast and trying to progress quickly ("I like to work hard"). Most running injuries are a result of too much too soon too fast, others are often due to muscular imbalances (weak glutes, hips & core)

Here's a page at runnersworld.com that has quite a bit of information on injury prevention:

http://www.runnersworld.com/topic/0,7122,s6-241-285-0-0,00.html

hope it helps.

Sorry about missing the 5K this weekend - it sucks to miss a race.

meshashesha2012

proper recovery and proper form.. always..

you also want to make sure you avoid any muscle imbalances.

KF1216

When I'm not injured I like to run 2-3.5miles about 3 times a week. Every other day is 30 day shred, Insanity, Biggest Loser Bootcamp - all things I think of as being weight training. I don't have a gym membership so don't have access to actual weight lifting but there is a lot of pushups, squats, etc. in those workouts, oh - and hand weights in a lot of the videos I do too.

KF1216

proper recovery and proper form.. always..

you also want to make sure you avoid any muscle imbalances.

ok, proper form...I used to be teased in highschool for running like a duck. I may still have bad form but typically run alone so I don't know. This is where a personal trainer would help, right? Make sure my form is good?

TKHappy

I can't tell you how many times I have hurt myself due to improper form! I now actually workout in front of a mirror just to keep a eye on myself as I also work out at home! When I run I really focus on how my feet hit the ground, that I keep my back straight, and not t tense my shoulders and arms!

Rest days too!! your body needs time to recover!!

KF1216

Are you running too fast and trying to progress quickly ("I like to work hard"). Most running injuries are a result of too much too soon too fast, others are often due to muscular imbalances (weak glutes, hips & core)

When I hurt my knee I had jumped from about 1.5m per day to around 3 because I suddenly realized "hey, I CAN run this far!!" I had to take a big break to rest my knee and tried to start up slow when I felt better. My knee has been fine since so I think I did ok with that.

waldo56

Injury is an inevidable side effect of exercise. You obviously do whatever you can to minimize the risk, but injuries will occur.

To avoid injury, don't exercise. Then you have to deal with the host of problems that comes from a totally sedentary life, problems that are generally much more severe than exercise injuries.