top of page

​

This section gives some tips and hints about injury prevention and treatment, but the key thing to remember is that if you are seriously injured you need to see out athletic trainer who will provide their professional opinion. Only a doctor can diagnose your injury correctly and help you form a treatment plan. If you are feeling a pain that feels like more that just soreness, please some talk to the coaches and we can help direct you to a person to help.

​

Being Prepared

Injuries occur, but there are ways that you as a runner can help to lower your risk of injury.

  1. Come into the season with a base summer running program so that you are ready to start more intense workouts

  2. Do the warm ups and cool downs as prescribed

  3. Get enough sleep (7 to 8 hours a night)

  4. Eat a well balanced healthy diet (see nutrition section)

  5. Listen to your body, know the difference between being sore and being injured

  6. Pay attention to the mileage and wear on your shoes, replace them when necessary

​

Too Much Too Soon

Some people come into the season ready for highly intense workouts and higher mileage, while some haven't run at all. Each runner needs to gauge, along with the coach, how prepared they are for the workouts. By doing too much too soon you run the risk of injury or burnout, neither of which we want. The best thing to do is come into the season ready, but no matter what a runners fitness level, they are welcome and the workouts will be adjusted to bring them along to their maximum potential while making sure that they don't run a high risk for injury.

​

Shin Splints

Shin splints is a common injury that is also called medial tibial stress syndrome (MTSS). The site of the injury can by at the muscle, tendon or bone, and is difficult because it can stop training if it becomes too painful.

​

What you can do

  1. Start training early and slow to build up your muscles, especially if you have not run in a while

  2. Warm up and stretch before you run

  3. If you feel pain in your shins, try these exercises:

    1. Toe Walks: 20 meters on your toes, 20 meters on toes pointed out, 20 meters on toes pointed in

    2. Heel Walks: 20 meters on your heels, 20 meters on heels pointed out, 20 meters on heels pointed in

    3. Toe Raises: 3x15 reps, going up on your toes and back down again

    4. Write alphabet with your toes forwards and backwards

​

Shin Split Article

​

INJURIES

bottom of page