At some point or another all runners, walkers and hikers experience an injury especially if you are pushing yourself outside of your comfort zone. I know so many runners who push through injury and this can sometimes be ok and at times disastrous causing more long term damage. It is so, so common and I am guilty of this as well.
It is hard to stop exercising and I know most people won’t right away if experiencing an injury, so I put together this guide that will help you know what to do and then determine whether or not it is time to go see your doctor.
In general, if you cannot walk on an injury you should definitely not run. If you cannot bear weight on an injury at all you should seek help immediately. If symptoms of your injury persist after trying rest, ice, therapeutic exercises and stretching you should go see your doctor.
Here are common injuries and what you should do:
Lower-Back Pain:
Lower back pain is really common because while you run, walk or hike you are compressing the spine. Consistent stretching and making space between the vertebrae in your spine is one of the best ways to get rid of lower back pain.
Downward facing dog is a great way to stretch your back and create length in your spine. Simply come down onto your hands and knees. Place your knees below your hips and your hands below your shoulders. Lift your knees up and press your hips up and back into a downward dog. Press your belly towards your thighs. You can bend your knees. Breathe deeply and hold for 10 breaths. Do 5 rounds of this everyday until your back feels better.
I do not recommend running until your back feels better. Try walking. Hiking would be even better because of the softer surface of the trails.
Foot Pain:
Foot pain is no fun! Plantar fasciitis is the most common type of foot pain and is the inflammation of the plantar fascia in the foot. It can take a long time (up to a year) to get rid of foot pain and takes a commitment to deep stretching and strengthening of the feet. It is important to be patient.
The first stretch I learned that made my feet feel better when I had plantar fasciitis was toes pose. Come down onto your hands and knees. Curl your toes under and sit back on your heels. Breath deeply as you stretch your feet. Take 10 breaths and do 3 rounds each day.
You can continue to run with plantar fasciitis with proper support. I recommend taping your foot as you walk around during the day and while you are out running. Keep your foot taped until you get rid of the foot pain.
Knee Pain:
If you suffer from knee pain you should first check to see if you need new shoes. Try walking or hiking instead of running until the knee pain goes away. Do not run if you are experiencing throbbing knee pain. You need to do some therapeutic exercises until your knee feel better before you put any kind of major weight on the knee and this includes the pounding of running and any kind of jumping.
Balancing exercises like standing on one leg, tree pose and one leg dead-lifts strengthen all of the muscles around your knees and should be a regular part of your strength training regimen to get rid of and to prevent knee pain. You should also deeply stretch the hips and hamstrings. Trying pigeon pose for 5 minutes on each side and see how the knees feel after that.
I suggest taking two weeks off of running (only walk and/or hike) and implement the above exercises until your knee feels better. If these exercises do not work seek out help from a personal trainer, yoga instructor or medical help.
Twisted Ankle:
Do not run on a twisted ankle. If this happens mid run or hike take your time getting back to your car or house. Put your leg up, rest and alternate ice with heat. The fastest way I have healed a twisted ankle was by icing for 10 minutes and then heat for 10 minutes 3x through. Do this each day until the ankle has healed. If the ankle does not feel better within a few days you should seek medical advice.
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