Prevent Running Injuries With These Simple Hacks
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- เผยแพร่เมื่อ 25 ก.ค. 2024
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This last week I have been dealing with a small niggle so I thought what better time to give you my top tips on how to deal with Injury both physically AND mentally! And near the end of the video I give you some hacks you can add to your routine to prevent Injury in the first place!
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I am a 50 year old runner who has not had an injury for over 2 years. What makes this more remarkable is that when I was younger I was constantly getting injured. I have changed numerous things to keep from getting hurt. The number one thing is I listen to how my body feels. If something feels tight, or if it feels like there is a knot in a muscle, I am careful and I don’t push too hard. Next, compression is my best friend. My calves seem to be my greatest issue, so I wear compression socks. As long as I wear these socks, I have no issues with my calves. Finally, I warm up slowly, and I try to relax during my warm up.
Happy Running y’all!
Niiiiiiice suggestions Thank you
On the mental health part of illness/injury: As someone with several chronically illnesses and having more sickness days than the average, I’ve made some coping mechanism over the years. 1: I always try to have two hobbies. One that gets me out of the door (sports) on the good days, and one for when my body have a off day and I can’t get out of the door (in my case it’s LEGO and plant care). In that way my sickness day doesn’t feel like I’m wasting time, but more like “hey now I have time for my other hobbies” 😊
2: I’m doing a lot of stretching and yoga on the days at home to stay in a routine 😅
This is such a great tip! I took up sewing in lockdown and I can see how I’d probably go to that if I was out with an injury and left with some free time!
I started running 2 days a week in September. By Feb this year I had joined two running clubs, parkrun every week, running a 5K in 20 mins. Sprinting 6 days a week, not doing any other exercise. Never stretching. Running through fatigue. Groin pain started about 3 weeks ago and I ran through it until I couldn't walk for days, heartbroken. 9 days off and felt better. Ran, no pain, nor after.. but ran again the next day, and woah, injured again but 10 times worse.. ran through the pain (never again). Couldn't move for days, limping for the last 10 days but finally feeling like it's nearly gone, finally feeling like I am getting there and god I have learned SOOO much!
I'm a bit late in leaving a comment on this video, but I actually watched it when it was first uploaded. Back in 2017, I suffered an injury that sidelined me for a significant period of time because I was too stubborn to take a break. I kept pushing myself relentlessly until I reached a point where I simply couldn't run anymore.
Lately, during my runs, I've been experiencing intense pain in my kneecap. It's a reminder that my pride and ego have started to resurface. Watching this video again serves as a great reminder that it's perfectly fine to take a break, even prior to important events.
Cross training is my glue at 43 years old! I do it every other day, weights (1-2 x week), core bike, classes, whatever I feel like.
I started doing 3 squats / KM and it helped my IT bands TONS, as well as recently incorporating new exercises coming back from some shin splints. I have promised myself to incorporate them more in the future! What you said about 'something else to look forward to' was so important, but my injury occurred while studying for the bar so that was a big bummer :(. Thanks for the vid, always a joy watching you!
Thank you, Phily. I improved my Parkrun PB yesterday, using (half of) your 5k schedule, works like a charm.
This video came at the PERFECT time! I am training for a 5k and have found myself injured (twisted ankle). Thank you for the advice, Phily!!
I only started doing lunges and squats recently during the week, and I've noticed my legs feel so much stronger and I haven't had any injuries after my runs. Strength and conditioning is super important! I should have started a long time ago :D LOVE THE GRIND!
Amen! I’ll help keep you running for ad many more years to come too!
Thanks for this video! I'd love to see more technical videos like this in the future that slow people like me can use as reference. Especially when it comes to warming up and cross-training. You rock! Keep it up!
Just started with strength and conditioning! Also received the merch, really happy about it!
What a great video! First one I saw of you, really great personality with a lot of good advice :)
love these videos philly
Watch out for that calf injury, Philly! I have an ongoing one due to not treating it properly at the beginning of the injury. If you need any tips on what NOT to do, just ask moi
Really really useful video, thanks Phily, and 100% think Emma mattresses are amazing. Some great reminders in there, some of which I’m doing and some of which I’m ‘working on’ 😂
Thanks for another really interesting video Phily and the free downloads are excellent 👍. I pick up calf strains 2-3 times a year so im well versed on the 'get fit, get injured, get mentally down, get fit...' roundabout! Im really trying to crosstrain and do some strength exercises this year; and even though ive still had some minor niggles ive seemed to be able to return to fitness quicker and stronger.
This video is fab Phily - coming from a runner who has had many many injuries! So glad you touched on mental health a lot! :) xxx
Ah thank you so much! Our minds and bodies are so intertwined especially with running, it’s easy to overlook the mental side until it hits you!
I'm off with an injury that I thought had cleared up and gone away but apparently not. It's so frustrating and I feel a bit lost without my running tbh so really appreciate the sound advice. Thanks Phily. Another great video. 🤓
Great Video Philly 👊🏻
I feel like running form is a big cause of injury among typical amateur runners, not quite so much at Phily's level where they're all so super smooth
There's always such a wide array of strides at parkruns and local races - thudding overstriders, extreme under/over pronators, runners who insist on a forefoot strike cause they've read Born to Run but haven't necessarily developed the strength calf/ankle strength to do it safely, runners hunched over at all kinds of angles, etc
For me, I've been lucky with injuries to date, but figuring out to shorten my stride so my foot lands directly under my body and increase my cadence has been so much kinder to my legs/ankles/feet that I can run pretty much every day, and ramp up the distance of my long runs - getting so much quicker as a result. Newer/less committed runners are often unaware of things like this unless they join a club with coaches or specifically seek out running form videos
Another great video! I'm at 9 weeks post ankle fracture. I used the fracture boot during strength and conditioning to get stronger and once it was off add resistance bands. Learned alot about doping in sport watching Netflix while on the exercise bike😂!
Great job, great video, and I love all your videos! I started running 7 years ago at 52, and I have only had one brief period of injury (slightly sore left knee for about 5 weeks). I think this is due to cross training (prevention) and I got over the injury fairly quickly because of rest and gradual cross training until I was absolutely certain I was ready to run again. When I fail to cross train, I just don't feel as well on my runs.
Endorphins are a hell of a drug
great video!
Oh my goodness thank you. This video is such good timing for me personally its almost spooky. Yesterday I was googling "Can aqua jogging give similar benefits to running?" Because I have two work given RSI leg injuries (one each side of course) from work. And its set my training and fitness back to zero. And I'm really hoping to build from this zero to do my first half in early February. And I'm 62. And I really love running. Love your channel you two!
Thanks guys ❤
Strength training and mobility work are the things that have allowed me to pick up the intensity and volume without immediately breaking down when I started being coached by a superstar. Some of the key things - warm/cool, pre-session activation, introduced by my coach undeniably play their part too.
Thank you for this! X
Thanks for this Philly!! So many runners on Social are like "I'm injured, but doing it anyway."
Those XTraining sessions are proper useful, thanks Phily
Philly thank u so much for this video. Im a 20 year old runner, (only started running in the pandemic, 2019/2020) I really want to be a marathoner but with my bad running technique and poor gym work I tend to get injured and this video really helped❤️
Loved this! Very helpful. I'm not injured at the present time thank goodness!
I would like advice on marathon training in the heat. I live in Florida and the feels like temps are 100°F. with the humidity. 🥵 So excruciatingly hot. Was wondering if cross training indoors the same way with bike, swim, or elliptical would be as good for marathon training in addition to or in place of running....?? Once or twice a week in place of a run possibly??
Thanks for all your videos! You are an amazing runner. I enjoy watching you. Love your humor as well 🏃♀️❤️
Hi Phily, great video :) I was wondering if you also had any advice as a coach about training for a marathon through Ramadan/fasting?
Adding to my previous comment, in Florida the heat is 24/7. We don't get any relief in the evening and morning. Even though the sun isn't out at those times, it's still scorching. You literally start to sweat the very minute you walk out the door. I'm struggling with long runs and sometimes even finishing up my easy runs. Marathon Training in the heat in Florida. 🥵
Thanks for any advice you may have to offer.🌞
Could you post a video about what strength and conditioning we should be doing? Or what you do?
I recently been out with a stressie. Asked the Run it Threeways boys for advice (mainly from Tom) about dealing with the mentality of being injured. What he said really helped me. ''You're out for the little space of time when you might have 10,20, 30 years of running left''
Looks like your cat approves of the mattress too - and cats are connoisseurs of sleep. 👍
Exactly! 🐈⬛
Lookin strong!👍💪. Just did stationary bike sprint intervals today at gym. Almost puked😂. Nice shout out to Sculley.
Big thanks, Phily! Some quality advice right there! Would you recommend using a foam roller as part of a routine to prevent injuries? Greetings from Germany 🇩🇪
Foam rollers are great, I have to be honest and say I rarely use mine, but I do get a sports massage once per week which for me is better!
Set some goals on the cross training. PB swim, or bike etc for a segment as long as it doesn't get in the way other recovery.
Great tip! I used to see if I could hit a new highest average or max cross training heart rate for the hard sessions, way to make it competitive!
Invest in strengthening and stretching to prevent injuries. Even if you respect the 80-20 rule you will get leg injuries if your core and glutes are not strong enough. 80-20 alone is NOT enough as I thought…
I learned the hard way with some very “entertaining” sessions of dry needling… Especially the one in my left quad OMG THE PAIN😂😂😢😢
I've been dealing with shin splints for over a year now and it's so frustrating. I feel like I've literally tried everything but as soon as it feels better and I try to slowly ease back into running it just goes back to hurting again. The new physio I met even said I'm already doing everything she would recommend to do, I'm really losing motivation and starting to feel that maybe I'm not meant to be a runner
I was in a similar situation and it turned out to be a vitamin D deficiency. After a period of prescription supplements my shins are in fabulous shape :) hope your shins chill out soon!!
I feel you, dealing with ankle tendinitis for almost a year now and it just doesn’t get better no matter what I do. It’s so frustrating
@@lizzie7412 that's interesting I haven't considered that
What shoes do u wear?
100 videos 🎉
I just finished the sf marathon, I wonder if my soreness will qualify as a minor injury lol
Do you think icing your legs help after really intense sessions (intervals/hill repeats etc)?
Just on the 80:20 training intensity point, does anyone know what would be considered high intensity in terms of heart rate zones? I usually run easy at zone 2
did you say you are injured? what is wrong or what are the noticeable side affects?
Get advice from someone experienced in sports injuries about what form of cross training is not going to make the injury worse. A lot of running injuries (mostly injuries somewhere in the leg) are not really helped by cycling, for example.
You touched upon this in the video but I was once advised not to do any form of cross training for a few days to kickstart the healing process.
If you have been off running and cross training for some time, reintroduce running very gradually, small amounts of running alongside your cross training - personal experience here!
An ounce of prevention is worth a pound of cure.
comment for the Algo. Thanks for the info :)
Who was your sporting idol when you first got into running ?
Hi both, biggest question is where did you get the tie dye green and white top? I’d love to get that for my sister who is currently injured and not running. Also spotted the K tape, I thought you weren’t that big a believer in that? Same for foam rolling. I think that those can be quite good for the older athlete along with resistance bands and resistance training.
The t shirt is from Lucy&Yak! Ah K-tape, inflicted upon me by my physio! I’m more not a fan of the “entire leg held together with k-tape”, I still don’t love it but if it helps just 1% I’ll give it a go!
Thanks so much and keep it up!
FIRST TO NEVER GET INJURED AGAIN!
PS. sorry about the granny toe
...sleep, because when was the last time you got injured while you were sleeping?
Don't cycle there's no VO2 cross over triathletes all run slower when they cycle it also shortens the hamstrings, TDF cyclist don't go running to keep fit
thats not entirely true. you can stretch to counter balance any cycling tightness that accumulates in the legs. overrall its a good way to maintain and even inc leg strength while impact is off the table
Yes correct you can stretch to maintain the hamstrings, cycle to maintain run fitness no blind tests prove it , never seen the Kenyans biking??
An ounce of prevention is worth a pound of cure.