Injuries in running are very common from the constant pounding of the legs on a hard surface. To prevent injury our coach has a train on various surfaces. For instance, some days we will run on the road, some days we will run on the track, some days we will do trails in the woods, and sometimes we will even swim instead of running. The most common injury in runners is knee injuries. It is patellofemoral pain syndrome commonly referred to as runners knee. It occurs when a mistracking kneecap (patella) irritates the femoral groove in which it rests on the thighbone (femur). There are many reasons of how this can occur. It can be from overuse, a biomechanical problem, worn cartilage, high-arched feet, or muscular causes. Symptoms include tenderness behind or around the patella, usually toward its center. You may feel pain toward the back of the knee, a sense of cracking or that the knee's giving out. To prevent runners knee run on softer surfaces when possible. You may even have to cut down on some mileage too.Also, strengthening your quadriceps will improve patellar tracking, and stretching your hamstrings and calves will prevent overpronation.
Here are some stretches that you could do to prevent runners knee:
Hamstring Stretch: Stand in front of a chair, bench, or high step and place your left heel on it. Keep your back straight and lean forward from the hips until you feel a stretch down the back of the leg. Hold for 30 to 60 seconds, switch sides, and repeat. Perform two or three stretches per leg.
Straight Leg Lifts: Lie down, bend your left knee, and plant your left foot on the ground. Take two to four seconds to raise and lower your right leg (30 to 60 degrees), keeping the knee relatively straight with a slight bend. Do 10 repetitions, switch legs, and repeat the sequence to complete one set. Work up to 10 sets of 10 reps each.
Here’s a video of some exercises you could do for injury prevention!
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