Common sense is crucial to injury prevention and recovery, but sometimes you may need help from some key tools. Incorporating recovery and injury prevention tools into your routine can make a world of difference in your training and running performance.
By taking care of your body and giving it the rest it needs, you can reach your full potential and achieve new running goals. Try some of these products to assist you in your running injury prevention and recovery efforts.
The Stick
The Stick was specifically designed for runners to help increase flexibility, accelerate recovery time, and reduce muscle soreness, stiffness and pain. Similar to a foam roller, you can roll the Stick on your muscles for a self-massage. The Stick is small enough to fit into a backpack or small suitcase, so you can easily take it along to races. It’s particularly effective at loosening up tight leg muscles. Buy on Amazon
Theragun Mini Handheld Massage Gun
This Theragun Mini Handheld Massage Gun offers all the benefits of handheld percussion therapy in a convenient pocket-size. Massage guns can help increase blood flow to the muscles, reducing recovery time and accelerating muscle repair. By incorporating regular massage into your routine, you can experience faster recovery and a quicker return to your running routine. This mini massage gun is portable and compact, yet very powerful, and is ultra-quiet. Buy on Amazon
Trigger Point GRID Foam Roller
Many runners swear by foam rollers, which are cylindrical foam pieces. Using your own body weight and a foam roller, you can perform a self-massage that offers similar benefits as deep-tissue massage such as stretching muscles and tendons, decreasing muscle tension, breaking up trigger points, soothing tight fascia, and increasing blood flow and circulation to the soft tissues. Foam rollers are a convenient, less expensive alternative to professional massages. They’re especially helpful for runners who are prone to ITB Syndrome and tight calves or hamstrings. Buy on Amazon
RunGoo
RunGoo Protective Foot Cream helps prevent blisters and calluses by providing a permeable friction barrier between the skin and sock. The cream contains lanolin and a balance of both soft and hard waxes to create a foot care cream that protects feet from skin damage while running. Sweat passes through RunGoo and is wicked away by your running socks, leaving your feet dry and blister-free. Buy on Amazon
Reusable Hot & Cold Therapy Gel Pack
Whether it’s recommended to use cold or heat on your knee injury, you can use this therapy gel pack to meet your needs. It’s an all-in-one wrap that provides firm compression support along with relieving hot and cold therapy. The smart design allows the hot and cold packs to be adjusted anywhere through the wrap to provide comfortable relief. The gel pack is reusable and can be freezable while still remaining soft or heated in the microwave. It’s perfect for body parts including knees, arms, thighs, feet, back, shoulder, neck, calves, shins, and hips. Buy on Amazon
Kinesiology Therapeutic Tape (KT Tape)
Kinesiology Therapeutic Tape (KT Tape) is used by athletes at every level from every major sport for sore muscle pain and common injuries such as shin splints, runner’s knee, Achilles tendonitis and more. The tape moves with your body without restricting movement and can be worn up to five days per application. Buy on Amazon
BodyGlide
BodyGlide is a lubricant that’s designed to prevent blisters and/or chafing in vulnerable areas, such as your feet, inner thighs, sports bra lines and underarms. It comes in a stick and is applied like a deodorant, leaving no sticky, oily or powdery mess. Buy on Amazon
The Strassburg Sock
Runners who suffer from plantar fasciitis, a common running injury characterized by heel pain and calf tightness, are often greeted with foot pain when they first step out of bed in the morning. The Strassburg Sock is designed to stretch your foot while you sleep to prevent it from tightening up overnight, thus avoiding those painful first steps in the morning. Although it’s not exactly a sexy bedtime look, wearing the sock at night can also help you recover from your injury. A 2002 study found that nearly 98 percent of those with plantar fasciitis who wore the sock recovered within eight weeks. Buy on Amazon
Massage Balls Set
Massage balls can help reduce tension and increase circulation and mini massage balls are perfect to use on your back, feet, or anywhere you feel tension. You can use them to relax sore and strained muscles after hard workouts and long runs. Buy on Amazon
Compression Socks
Compression socks can provide targeted support to your muscles, improve circulation, and reduce muscle fatigue. They can also aid in muscle recovery, making them a worthwhile investment for runners of all levels. Buy on Amazon
Aqua Jogger Water Running Belt
If you’re recovering from a running injury and you need to avoid high-impact exercise, water jogging is a perfect alternative to land running. The AquaJogger Classic water buoyancy belt is designed to suspend the body in the water at a shoulder-level position to allow for freedom and security to perform a variety of workouts in deep and shallow water. It’s constructed from soft, comfortable and flexible foam with a custom-woven elastic belt that features an easy-to-operate, quick-release buckle. Buy on Amazon
Sleep is a Powerful Recovery and Injury Prevention Tool
In addition to these targeted recovery tools, don’t underestimate the power of a good night’s sleep. Quality sleep is crucial for overall recovery and optimizing athletic performance. When we sleep, our bodies produce growth hormone, which aids in tissue repair and muscle growth. Lack of sleep can hinder our bodies’ ability to recover properly and lead to decreased energy levels and increased risk of injury. So, make sure to prioritize sleep as an essential part of your running routine.
By getting proper rest and using recovery tools, you can ensure that you’re giving your body the best possible chance to recover and perform at its peak. By incorporating these tools into your running routine, you’ll be able to optimize your recovery periods, prevent injuries, and reach your running potential.
How Can I Prevent Running Injuries?
Here are some more steps you can take to avoid running injuries:
Wear the right running shoes. The first and foremost piece of gear that every runner should invest in is a good pair of running shoes. The right shoes can make a world of difference in terms of support, cushioning, and stability. It’s important to find a pair that fits well and is appropriate for your foot type and running gait. Consider visiting a specialty running store to get expert advice and find the perfect fit.
Build strength and stability. By targeting and correcting muscle weaknesses and imbalances, you can significantly reduce the risk of injuries and enhance your performance. Identifying any asymmetries or imbalances in your running form is a crucial first step.
To gain a better understanding of your specific needs, it can be helpful to consult a running coach or physical therapist. These professionals can provide valuable guidance on exercises and drills that will help correct imbalances and strengthen the necessary muscle groups.
Improve flexibility and mobility. Incorporating stretching routines and mobility exercises into your training regimen can help address these issues. Dynamic stretching before your run helps to warm up your muscles and increase their flexibility.
Incorporating exercises that target specific areas prone to tightness, such as the hips, hamstrings, and calves, can enhance your overall flexibility and mobility. Regular foam rolling or self-massage sessions can help release muscle tension and improve flexibility.
Gradually increase your mileage. By gradually increasing your mileage, you allow your body to adapt to the incremental changes in distance and intensity. A general rule of thumb is to increase your mileage by no more than 10% each week. This not only reduces the risk of injury but also allows your muscles, tendons, and ligaments to strengthen and become more resilient over time. Start by adding an extra mile or two to your weekly mileage. If you start to feel any pain or discomfort, it’s important to dial back and give yourself more time to adjust before pushing further.
Listen to your body. As you gradually increase your mileage, pay attention to any warning signs from your body. If you experience persistent pain, decreased range of motion, or any other unusual symptoms, it’s crucial to listen to your body and seek medical advice if needed. Ignoring these warning signs can lead to more serious injuries and setbacks in your running journey.
Add cross-training to your routine. Cross-training involves engaging in different forms of exercise that complement running, such as swimming, cycling, or strength training. By incorporating it into your routine, you can prevent overuse injuries, strengthen muscles that may be underdeveloped from running, and improve your overall fitness.
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
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