Preventing Running Injuries | 3 Powerful Habits
Video taken from the channel: The Run Experience
Common Running Injuries: Prevention & Treatment
Video taken from the channel: New England Baptist Hospital
What Every Runner Needs To Know: Coping With and Preventing Running Injuries
Video taken from the channel: Mayo Clinic
How To Prevent Running Injuries For Good
Video taken from the channel: The Run Experience
Achilles Running Injury
Video taken from the channel: The Run Experience
Pain When Running? | What Is Achilles Tendonitis & How To Avoid It
Video taken from the channel: Global Triathlon Network
11 ways to outwit the most common running injuries
Video taken from the channel: Mayo Clinic
To start, place both feet on the ball with straight legs and raise your hips off the ground. Then start to bend your Keep your glutes squeezed and your abs tight, but this will mostly work your.Strengthen your core and leg muscles. You might not think that strength training is an important part to running or to preventing running related injuries. However, this is an essential form of.
Stress fractures most often occur in several locations in runners, including the inner bone of the leg, the thighbone, the bone at the base of the spine and the bones of the toes. Stress fractures are best prevented by wearing proper footwear and by running on flat and hard surfaces.The best way to avoid running injuries is to prevent them from even occurring. Both iliotibial band syndrome and stress fractures are preventable. The first step that should be taken to prevent running injuries is to only wear footwear that fits properly and that is appropriate for whatever activity.
How quickly you increase your weekly mileage probably has the greatest impact on whether you get injured. The slower you increase your weekly mileage, the less chance you’ll get injured. When you increase your mileage, add only about a mile per day of running so that you spread the stress around.One of the easiest ways to stay healthy and prevent running injuries is to get stronger. Most runners lack basic movement skills and functional strength, making them more predisposed to getting hurt.
Start.If you twist your ankle or strain your hamstring, plan to take a few days off from running (see Law II). Apply ice—for 10 to 15 minutes at a time, several times a day. A homemade ice pack—a.
Pushing too hard out on your runs, too frequently, can lead to overuse injuries like shin splints, stress fractures, and sprains. After a grueling workout, give your body a break in order to come.Ankle sprains, Achilles tendinopathy, runners knee, plantar fasciitis and more, they’re all common running injuries, but how do you know if you actually have.
Strength training helps to keep your body properly aligned while you are running. It is particularly important to strengthen the core and the hip muscles. When you strengthen the hips—the abductor.
Fix it: Ice your knee for 10 to 15 minutes after running. Also, decrease your run distance and frequency by half and avoid running on consecutive days, advises Brian Eckenrode, assistant.How to Prevent Achilles Injuries.
The Achilles tendon is the thickest and strongest tendon in your body, connecting your calf muscles to the back of your heel.How a Running Phone Belt Can Prevent Sports Injuries Let’s face it: if you take up running, you are bound to incur a running injury at some point in your running lifetime. According to studies done at Wake.It’s, therefore, no surprise that so many of us pick up various pains, niggles, and injuries over the years from running.
So, to help you identify any of these niggles and pains in the futur.The good news: A muscle pull is usually relatively easy to treat by icing the injured area and taking a few days off from running. How to Avoid Running Injuries.
Most running injuries can happen to individuals of all skill levels at any time. Forrest recommends the following steps to help avoid a running injury: Correct your running.
List of related literature:
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| from Fast After 50: How to Race Strong for the Rest of Your Life |
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| from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult |
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| from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging |
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| from Clinical Guide to Sports Injuries |
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| from Your First Triathlon, 2nd Ed.: Race-Ready in 5 Hours a Week |
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| from Reporting on Risks: The Practice and Ethics of Health and Safety Communication: The Practice and Ethics of Health and Safety Communication |
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| from Encyclopedia of Sports Medicine |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from Leifer’s Introduction to Maternity & Pediatric Nursing in Canada E-Book |
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| from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition |
192 comments
Hey buddy, do you have a video of all foam roller exercise/recovery? You know all of those pain gadgets ���� great videos btw.
This literally happens every time I’m done playing basketball
These are good tips! I have also been using a hemp symmetry CBD infused knee compression sleeve that has worked wonders for my knee pain!
I had tendinitis around my knee a year ago and recovered, but right before track season this year, I fractured my leg. I definitely brought it upon myself though. I was running constantly every day for 5 months straight and I took a 2 week break and when I got back to running, I immediately started doing hard workouts and everything just fell apart.
2 weeks of nothing to 5 1k repeats at 3:25 pace.. not the greatest idea
Dirt and grass are good alrternativesunless you’re prone to ankle sprains like me!
These were all good tips. Rather It’s good or bad, ppl will still have something to say.�� #aboveit
If you is interested in cures for plantar foot the greatest info that I have ever had was by using the Natural Foot Wizard (just google it) definately the most incredible resource that I’ve followed.
Do Not live in Montreal Quebec the most unqulfied doctors in Canada and
No America
So I just recently started sprinting and I’m finding recovery to be very tricky. The area around my knees is constantly very weak and unstable and I developed some knee pain in my left knee because of that. I have trouble walking now just because of the weakness and instability in my knees. It’s bad. I’ve also become a lot slower of course. I’m trying to do less and less with my legs but not much seems to be changing. There’s a leg workout I’ve been doing 3 times a week that I’m now going to do only 2 times a week and I’m hoping that’s going to finally allow my legs to recover like they should be. Other than that I’ve never had any major injuries. If I could just recover properly that would change things big time. I’d probably drop 5 seconds off my 100 meter time. I just need that recovery.
Hello, I’m suffering from stress fractures in my both legs for long time and its not healing can you suggest something??
I jog and power walk 3 times a day 1 hour each for a week, and my knees hurt a little.
can someone explain to me how tip 2 is dont add speed or distance abruptly and then tip 3 being try doing intervals like what? thats just adding speed abruptly!??!
Do: Interval training
Don’t: Abruptly change speeds
That’s like saying, “Make toast… but don’t heat the bread.”
Sir Mera ankel fracter ho Gaya tha Kya Mai running Kar sakta hu
Replace your shoes after 250-300 miles.
Eh… IDK.. I am a bit skeptical about this one.
Fish?.. not me, don’t fancy heavy metals and plastic in my meals
Running on ‘soft’ surfaces would increase the stiffness within the limb. This may increase the risk of injury to bony components in the limbs?
#1 is bs but good for selling shoes and there are clues that quite the opposite of #4 is true. Softer surfaces may actually put more stress on muscles and joints than harder surfaces do.
I bet someone patted themselves on this back for this unhelpful video.
I have learned real treatments like the absolute best cure for blisters is soaking your feet in a bucket with a couple of quarts of Castor Oil. Its messy and expensive and requires many paper towels to clean up, but renews your feet.
Soaking your feet in a bucket of ice filled water for as long as you can stand it is a miracle cure for Achilles heel injuries.Don’t be cheap on running shoes. I buy 3 pairs of Brooks Glycerin shoes at a time every 6 months. I have tried many shoes and these are the first I ever bought multiple pairs at a time of.Don’t be cheap on socks. I was hesitant at first to pay $15 for a pair of socks when 3 packs are $9 for a cheaper socks. Now I can’t walk around the house with the cheap ones you get so spoiled.I am 50 and have run 618 days in a row, and now I run 50 75 miles per week with a minimum of 7 miles per day. I have never run a full marathon because they cost so much. I was thinking of running one this year but I would rather just go run and save $150+ dollars. This video seems like it was written by someone hoping to inspire others to reach moderate levels of success.
As is almost universal the advice doesn’t tell you why this happens. My experience has been shoes that have too much heel drop (padded heel) and chronic overstriding. The exercises won’t prevent these, and in fact they waste your time and focus. It seems to me that all these exercises might be good for recovery after an injury will help /cause/ injury if you don’t know the actual cause.
Whenever I stretch my Achilles’ tendon, it hurts really bad same thing with walking, I can’t even walk
I’m wondering if heel cups will get me back running sooner. Anyone? Great video!
as soon as i left my house for running, i had the sharpest most painful shock on the tendon and it killed my feet. after 10 minutes it was getting less painful but now i live with this pain ;(
I ruptured my Achilles in October 2019. My Achilles is 10x thicker than the other side I’m not exaggerating on this. Just want to be back playing football. In the match I ruptured it, it was sore before the game and I played through it on pain killers. I wish I listened to my body.
I am living with this issue right now and it is horrid. Thank you for the advice �� i can add some strengthening exercises to my foam rolling now ��
Aloha, this vid was extremely helpful. I do a lot of running and i felt a pop in my calf and massaged it out and took off a couple days of running. Then started having achilles pain in my left one. Was looking for a good stretch and strength program. goin g to try this so i can be ready for the Honolulu marathon in December 2020. I will check in to let you know how it goes. in the mean time i’m icing after runs and warming up on the spin bike. Thanks again for this wonderful video.
Good presentation but wow did you take a long time to get anywhere helpful
Only problem with this video is that if you are watching it you are already injured
Great, well grounded advice and really well presented! Thanks.
Just to clarify is it OK to do short walks when starting these exercises.
Any clue what to do to prevent it? Any exercises recommended? Thanks (:
I used to run on road for years and developed Achilles. It took me almost 4 months to recover using muscle relaxers. Now i run on a mud track
Great advice. I have a pain right in the middle of my right butt cheek. I’m guessing this is the IT Band, so will work on it with the foam roller.
I have had Achilles tendonitis in both legs for the last 12years. It doesn’t stop me from running, ever, but it is stiff and painful to touch nearly all the time. I wouldn’t call it an “injury”, it just seems to be the inevitable consequence of running. I am now 47 and have resigned myself to the fact that it will never go away.
What about TENS -treatment? I use it on my upper back to relieve pain and take away tension. I would imagine TENS would help with my tendonitis also. Good video, thank you.
I have this in both ankles and possible os trigonun syndrome. Do you think a tall foot brace worn for a few weeks would help?
Ahhh why didn’t I have this video a year ago! The second half of last year was a pretty sore experience.. Mine was caused by a big increase in running (and speed), way too quickly in training for a marathon (which I still did). Mine was fairly obvious a bump on my tendon that was painful to the touch!
Don’t ever lace your shoes too tied….. And wear highly cushioned shoes too observe strikes….. Don’t those tied trousers or shorts…. They literally blocked the blood flow….
Thank you for going over how we made have hurt our Achilles tendon. I have been sitting a lot at the computer doing photo editing and I probably should have stretched before I started walking. I’ll remember to do it in the morning too. Mine hurts in my heel, is that Achailles?
Keep tht BMI in the normal range as low as ppssible as a runner. If youre overweight keep to non weight bearing exercises first like biking
Wtf I just got it and this video pops up… Damn, YouTube you scary
Very chronic injury and it gets worst and worst if you try to push your limits more. It needs full attention and therapy.and no rush for sprint runnings and jumping without full recovery. I learned my self in a hard way. Good luck to everyone and don’t delay to see your Dr if you have any sings of this injury.
It’s not that rare, it takes usually 4 months for any pain to disappear, and try to avoid sprinting barefoot. Ultrasound therapy is useful in soldering the pain with internal heating. You can also buy Electromagnetic wrap that heats them deep tissues and speeds up healing and removing the scar tissue, the scar tissue is key as it aligns awkwardly in the tendon reducing the elastic strength. Once you have had any issues in the tendon it may not potentially be as strong as before so make your peace with that.
Started off running 5k right away as a beginner. Now, I have this Achilles pain. I was so bummed because half way through my run after improving my pace over the last few weeks, and not getting tired as quickly I got this pain and can’t keep going. ��
I am an Ultrarunner and I am basically dealing with my Achilles for one and a half years now. Granted, most of that time I kept running, since breaks didn‘t help and you hear so many opinions from many people. Right now I am out of running for 9 months.
Thanks for the awesome video. The questions that remain are the following:
The seated exercises are supposed to be done with heavy weights and on a platform. Does that mean that I have to go below/above 90 degrees, meaning that I go below my toes downward? And before that, do I lift the heavy weight upwards with the injured leg as well?
The standing eccentric exercise has to be done differently as I understand. No more than 90 degrees downwards, but here as well: Do I push upwards with the injured leg?
I hope I could describe my questionmarks to everyone’s understanding. I hope you can answer me shortly.
I solved my IT Band injury, located outside the right knee by strengthening my piriformis muscle and using a roller in the same area. The muscles are over foot apart, amazing how much the butt effects the knee.
Im simple unable to recover from it. It’s been 5 months now:(
STOP Stretching On the first couple of days of onset. When the pain is increasing specially when you stretch your toes upwards and the pain becomes intolerable.
Ice 3-4 X a day with 600 mg of ibuprofen.
I’m having non insertional pain, but it pains only when I stand up from inactivity or starting the run. Anyone with a advice on it??
when all you guys talk about Achilles tendon etc you only talk about back of foot heel with me the pain is on side of my heel towards the back coming of the tendon i cant afford a sport doctor and normal gp tend to say its over use your old stop running etc so if pain is in back of heel but more on the side is it still Achilles tendentious
Thank you so much! This was the most helpful video iv watched so far. I was diagnosed with Achilles Tendinitis in February and it was the most painful injury ive ever had; so much so that I couldn’t drive for two days. I am still not back to my old self, the recovery process is very slow, and I just now recently was able to run 3 miles. Ive been doing stretches and massages to help relax my surrounding muscles. Its nice to know that im not the only one and that it does take a while to recover thank you for the helpful reassurance.
i actually enjoy the pain of leg/calf cramps and achilles tendonitis. i’m a freak masochist
I’m doing couch to 5k right now so it’s running walking running walking when I’m close to the end of my run I get the pain and while walking but the pain goes when I’ve sat down for a few minutes ����
I’m 22 and I think I might have it. I have a grinding feeling when bending my Achilles. No pain really, just discomfort at some points. I did randomly start running 2 miles a day and riding my bike, so maybe that’s why? I also was running very hard in converse.
I recently recovered from Achilles tendonitis. I had worked my way up from walking 2 miles/day to running 5 miles/day, 5 days/week over the course of a year, and had been running for several months, but had recently been pushing my pace. My major risk factor was being 45. Didn’t hurt a bit when running, but over the course of a week, walking and going down steps got worse and worse pain. I spent 3 months in a boot except during physical therapy with no cardio permitted. My doc recommended a low impact regimen like cycling, so I’ve switched to that. He also said that people with big, muscular calves are more likely to suffer this than long, skinny calves.
I hurt my right achilles in 2016. It took three months of hiking, cycling, & swimming to rehab it back to running.
The way she is answering is so weird and cute and impressive and intresting at same time.
Great video, thanks for the information. I find that my Achilles have benefited a lot from increasing my stretching. I mainly focus on my hamstrings and calf’s, which I find tighten up a lot during the week as I sit at a desk most of the day. Not a yoga expert but the Dogward facing dog works really well. I used to have a lot of Achilles issues to the point I could walk properly in the morning after getting out of bed because they were so painful. But now find as soon as I feel them tightening up, by simply increasing my stretching the pain will completely disappear.
that did it… after she mentioned that gunshot sound… now i’m even scared to walk fast.:(
It’s “tendinitis”. Or better yet, “tendinopathy”, as you write in the description, as tendinitis implies inflammation, which is not necessarily the case.
important video with a lack of explanation. Started running 3 months ago with a lot of pain in the soleus, my big problem is that I have very big calfs (here is call the tortoise), 3 weeks ago started with a sport physiologist with great results. the exercises show in the video are very helpful but theyre very bad explained, not visual not video. also its very important to show that the strenthgthening is crucial with other exercises.
sir…litle injury in my ankle 1month ago…still litle pain while streaching that area and litle swelling in that area after running….sir please guide me becouse my physical exam fir compitatitve exam on 1st week of feb2018…
800m in 2:30…..
sir please..give me suggestion what to do…
This video is a few weeks too late �� just developed Achilles tendinitis and currently treating it. Lots of eccentrics, stretching and massaging is helping out. Ohh and icing in the beginning phase. Now I’m doing epsom salt and warm water.
I suffer from achilles pain, I usually run in adidas shoes 10mm drop but if I change to Hoka or On for example with 5 or 6mm drop I suffer with achilles problems?
This video is great ‘broad’ advice. Best advice on calf raise weight is as heavy as you can as early as you can! The Achilles takes up to 12 times body weight during exercise, don’t be afraid to strengthen it!
I was unable to run for the first 6 months of 2019 because of an Achilles tear. An ultrasound scan confirmed a 3cm longitudinal tear. Eccentric calf raises made very little difference in my case I practically wore out staircase out and drove my wife nuts. Eventually a friend who used to be an elite runner suggested I try shockwave therapy. I had 5 sessions of Storz shockwave therapy approximately 2 weeks apart at the Fay Pedler Clinic in Plymouth (total cost for 5 sessions £250). Basically it cured me I also wear 4mm heel wedges in my work shoes and trainers and this has kept it at bay. (* I am a doctor but have no financial interest in Storz or the clinic). If you’re struggling it may be worth giving it a try.
I feel personally attacked by this video… male, over 40, with pain in the heel at the tendon insertion point. Thanks for the video though:)
Thanks gtn, I learned a lot about tendons through this video. This is some good content. Cold weather/cold tendons is my enemythat’s my #1 takeaway from this video.
It don’t know why, and it might just be me, but I now always wear shoes that have very firm less reactive padding, especially in the heel area, vs. “comfortable” long distance training shoes that everyone else seems to like, or shoes that give more “bounce” or “energy return”. I seem to develop nagging tendinitis issues in any of those types of shoes, but not with firm ones. (and I’m a mid/fore foot striker, not a heel striker).
Suffered this. Extremely painful at it’s worst. Took me around 1.5 years to even walk properly. Nearly 3 years later and it’s still not 100%. The only thing that fixes it is time and rest.
So should those strength exercises be added to regular training?
You think google serving you ads for something you only talked about in conversation. Well two days ago I ran right after lifting and had these exact problems. I’m going to need you to stop spying on me.
Question for you. I have to stop several times throughout my run to stretch my calves because they are so tight. How concerned should I be about this? (I do stretch before and after my runs) Is there something I can do to make it so my calves don’t get so tight?
About a year or two ago, Heather interviewed Sébastien Kienle (sp?) and he mentioned “flossing” his Achilles. I was having Achilles issues at the time so I looked it up on YouTube. After trying this recovery technique I am a total believer. Whenever my Achilles feels tight or anything, I floss it out and I am good to go again.
I wish I’d seen this 2 years ago,both my Achilles had tendinopathy and they both healed about a month ago, this is the best advice I’ve seen and I’ve watched all the videos on YouTube!!!!!
I´m suffering this right now, so this is the perfect video for me now, thanks so much for this:):)
6:27, what do you define as a heavy weight? 5kg,10kg or even heavier?
When do you know you ready to go after injury…ask your physiotherapist… I found this really amusing…and I am being polite here…
I’m having pain at the back of the heel. I think it’s something like bursitis of heel? I like to know how to cure?
I have a triathlon in 2 months and I have a minor reaggrivation of my Achilles heel. Should I stop running for a week or longer and do calf raises and icing? Should I keep running but run light and continue with calf raises and icing? Any tips would be appreciated.
1:20 At one competition a few Years ago, some one Snapped their achilles. It was the most horrible Sound, I’ve ever heard. Just by writing this, I instantly get goosebumps:O
Not something, that you want to encounter…
What kind of stretching/strengthening do I need to do to not getting a Achilles problem?
I’ve got an AT quite bad, to the point I almost giving up running. Then I switched to barefoot walking gradually, then run 1km then slowly build it back to 5km barefoot running. Now I only run in 0mm drop shoes like Altra, and goodbye Achilles Tendonitis.
There is one immensly important thing about Tendonitis. It often comes from shortened muscles on the shinebone side and a shortened Plantar fascia. I had a tendonitis and only with stretching these muscles and (and not the Achilles Tendon!) I got rid of the pain within 3 days. I do it 1 or 2 times daily now and the pain never came back. Try that for healing and also preventing a Tendonitis. It takes only a few minutes and its alsogood for your ankle flexibility you need for proper swimming. Dont stretch the Achilles tendon too often. There’s enough tension on the tendon as it is. Stretching would be counterproductive.
Popped mine last summer, still have problems, particularly after sleep or sitting, just as heather said.
Sometimes it seems excersising is more bad for you than sitting on your ass:D
All who do any sports seem to have some point in their body broken all the time.
For my achilles recovery, I’m now doing both calf raises and eccentric loading exercises (with increasing weight) every day. It’s really helping. I’m doing an easy run/walk with icing afterwards. If you have insertional achilles tendinopathy (pain right at the point the tendon attaches to the heel), don’t drop your heel below the toes when doing exercises. It will pull on the tendon too much. They actually said this in the video, but not in plain language. Go see a good sports doctor/physio before it gets worse.
I just started feeling this injury a week ago and had a run event today and now I’m it is really painful. Have a triathlon in 2 weeks, any tips to what should I do?
Just too late for me lol. I just recovered from an Achilles injury
https://youtu.be/WqWNfs45lr0
Make your upper body strong at home…����������������������������
ah.. I transitioned to a more midfood strike from heelstriking while buying a more neutral flatter shoe.. and never took anything of my training. Feel like a proper dumbass.
You are so helpful, I saw you on a inspiration for running video, I’m still figuring out who you are
My Achilles’ tendon is constantly giving me trouble. How often would you recommend stretching and strengthening exercises? Each week I run 15 to 20 miles, bike 50 to 60 mile and swim two hours. Thanks
Thanks for this insight, information provided changed lifetime of pain I experienced while jogging instantly. Stopped jogging on my toes, which I thought was the normal approach. Thank you.
My right ankle is hurting every time I run, should I emphasis more mobility work or doing other exercises?
Help! I tried a few exercises and it’s still hurting. I’m tired of not running. ☹️
I had surgery for Haglund’s Deformity on the back of my left heel back in Sept 2019. I do Physical Therapy 3 days a week but no self massaging. As of the last couple of months, I have 2 sore areas on my Achilles tendon and 1 painful spot near the surgery scar. Your video reminded me to do more self massages into my Achilles area.
3 weeks out from my marathon and my Achilles is acting up BIG TIME. I’m freaking out.
Thank you. #2 is the cause of some tenderness in my Achilles. Trying to run with the right forward leaning posture is the culprit.
Foam rolling and self myofascial treatment changed my life when I took it up over a year ago. Great vid. When you start to talk passionately your face begins to look angry lol. I always notice this, just saying
I appreciate the careful, thorough input about why/how this takes place…..I have a foot that is about 30% weaker than the other one. Guess which one has the Achilles problem? And I’m not a runner just a walker.
Just do the exercise in Treat Your Own Achilles Tendinitis really works
I don’t know if it’s my headphones or the audio, but sometimes your voice just cuts off for a short time
I haven’t been running for to days. I’m afraid it’s gonna affect my stamina
im always, always getting them with hill sprints… pretty much guaranteed. and its absolutely always the left.
I’m currently stuck in a 14 month long injury hell! My lower legs injuries have become chronic.
This was such an amazingly helpful, clear and comprehensive video. I am really impressed
Does the Achilles get tighter the faster u run or is it more of a distance thing?
I haven’t injured myself but I am concerned as I can feel it getting tighter lately.
Thanks for the hints and tips, just slightly increased my miles and today my Achilles is pulling. Will try all these thanks again!
As with most of my minor aches, pains, and injuries that are due to running, I can always count on you guys for tips. You’re my go-to when I need advice.
My achilles started to bother me to the point that it hurts to walk. This advice really helped!
Great video!! I like the fact that you describe how it can happen, by ones running form or what shoe height your running in can cause this. ( less supportive shoe got me ) Bonus how you can treat it as well.. Thanks Guys!!
This happened to me today and my confidence is completely shot I’m now scared to run anymore my stamina is good my distance was getting longer and now I gotta stop running to heal and I’m not sure if I’m gonna run anymore cause I’m scared to get injured now hopefully I can make myself run again
Great information. I made my achilles angry last night. Now I know why!
I went from Hokas to Altra zero drops and increased miles lol this makes a lot of sense. thanks. Hopefully won’t have to wait too long before I can start running again.
Ice, roll out, elevate. Ice roll out elevate. This will be my hourly routine for today �� thanks for a great video ✌��
thanks for the video buddy, I’ve had achillies problems but back running now, abit cranky and creaky but hopefully this will sort it.
The main cause of my Achilles was my shoes. I used it to run 827 miles and it was so worn out on the outside of the shoes. I had the same Reebok you are wearing but in red color. I got Achilles after my 2nd full Ironman race. I have been side lined for more 3 months so far without noticing a progress that gives me confidence to run or bike again. I am seeing a friend physical therapist and doing a lot of stretches when I can.
you are totally right i have run for decades with no issues. i heard about this low heel drop stuff. it panicked me:i was being unnatural…went running minimal.Now sat here injured and sore
The toe thing makes soo much sense! I always have to take an extra rest day after hill work. I think I’m leaning into the hill too much. Thank you so much!!!
It’s been 7 weeks now haven’t been able to barely walk let alone cardio the Achilles is so frustrating
Loved the video. Thank you. I ran a half marathon over the weekend and in mile two I felt that…… did a rock just hit my ankle feeling. Now I’m a basketball player and know several dudes who went down like that and it was a six month return if at all. So I knew what happened to me wasn’t a torn one. Nonetheless I finished the race never bothered me. But the next few days it’s been sore for sure.
I think this video will help me recover. Does my situation sound familiar?
So how do you not push off the ground with interior pelvic tilt?
I have semi-flat feet AND I went from heel strike to front-foot AND!! from regular shoes to barefoot shoes AND!!!!!! from no running to running 7k on my first day!!!!!!!! Lmaooo
You can already guess what my Achilles is like now �� ����
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Thanks for this video. Achilles problems took me out of running last year for about 8 months. I had changed my style of running to toe running which was wrong for me. It turns out that I had had a tear. I could not even go out cycling for the pain, but my stationary bike indeed saved and kept up my fitness. Now I use rollers, balls and ice to help as well as massage.
Would you take time off if it’s not that bad? Like doesn’t hurt in the morning, only right after running.
// http://www.amazon.com/-Treat-Your-Own-Achilles-Tendinitis/dp/1457510928/ref=asap_bc?ie=UTF8
The analysis on the hip position makes sense, I didn’t find it in other similar videos. Thanks for the useful hints!
He chose a bridge which no male could possibly pass on it, Great informative video tho
thank you guys for all the videos you put out. Every time i see a video, i learn something good or pick up a trick that I haven’t tried. I appreciate your content and i see a lot of value on this channel.
I wish I saw this before the complete tear of my Achilles,,, thank you though:)
Does a pulled Achilles have a burning pain above the heel? Because that’s what I had and I was playing basketball with Roshe Tanjuns and then it just hit me
I have had tendonitis for over 6 months and it’s not going away. I do the cross fiber massage, doing some eccentric heel drops now with some foam rolling as well. In the past 6 months I’ve done about every stretch imaginable (never over doing it though). Other than pain in the morning (3 out of 10 on the pain scale maybe) there really isn’t much pain. IF I do start to feel pain I can always foam roll it away. BUT it always comes back and always is tight in the morning. I have not ran but I’ve heard about relative rest where you start doing some light running to loosen it up more (no hills and at a slow pace, not far) and make sure do do light stretching before and after as well as ice after. Thoughts and other ideas?
Thanks!
Lots of helpful information. Personally I’d like it more condensed. A five min video is plenty long enough.
I just injured my achilles. I was running in 10mm drop shoes (Brooks Glycerin 14) then went to 4mm drop (Saucony Freedom Iso). The Freedom Iso’s are so much lighter and are so much more snappier and let me have a much faster stride but do not have a proper achilles support or hold…so I came back to the Brooks today and I am doing all the exercises you just showed and massaging with Arnica. I am also gonna be training in a track instead of concrete for some time. Thanks for this video, it hit all the right points.
This is exactly what I was looking for. Same cause same symptoms. Thank you for covering this!
Eccentric dips (toe dips on a stair edge) worked wonders for me.
Hip position for leg pull through: what are some exercises/protocols for keeping a strong hip position while running? Particularly late in a marathon or ultramarathon, we tend to go to “the ultra shuffle” or the “survival stride” as we used to call it. I’m guessing the “ultra shuffle” begins to put more strain on the calf/achilles…so how do you work to maintain alignment with the hips? Here’s what I do: Core work, hip mobility, postural alignment while running, focus on hips and alignment in long runs, glute medius strength, couch stretch (thanks, Run Experience!), anything else?
If I am using a stick roller how do I go about rolling it east to west? Do I just apply the pressure and not necessarily focus on the actual rolling part?
how does the videos come appropriately when I’m going through these issues!? Love the content!
Thanks for the advice Nate! I’m currently training for my first half in two weeks time but nursing a sore right Achilles. So I’m doing most of my training on the spinning bike and cross trainer plus weight training. Also, icing, foam roller and stretching everyday. Fingers crossed I’ll be good in two weeks!!
sounds like good advice! I was trail running on trail shoes and running the street with my inserts (arch supported), running shoes. Then, i took my inserts out of my street shoes to be more like my trail shoes (no inserts) and run a Half marathon. That was a big mistake! I quickly aquired very sore and tight Achilles. A week later I have a 50% tear in my Achilles! DOWN, but not out! Maryland
VIDEO IDEA: Hi, Im a proud subscriber of you guys, a sub 36min 10,000m PR and I’m also currently struggling with something called “Osgood schlatter disease” and I was wonder if maybe you could make a video about this problem, and how to achieve the fastest possible recovery? Thanks!
Proud subscriber,
Josh.
I’ve got lacrosse balls all over the house, but that coffee mug idea was real value add.
Awesome video bro! Definitely the channel for people who love running and everything related to it.
Thanks for analysis Nate. Loved it as always! Would like to know whether you have covered any episode on types of shoes to wear and their advantages / dis advantages. I am keen to know which shoes are good for functional training and marathon.
Great information Nate and will certainly help me explain so much easier at my coaching sessions. Don’t forget to undo your laces when you take off your shoes.
Hey Nate.Im neutral footed but the new shoe (zante v3) I have causes me to overpronate A bit.Shoe review site says its because of the design.Does it have effect on the knees.?
My right achilles has been a little sore for the past few days. Perfect timing for this video! I appreciate the explanation of potential causes. Thanks for the video!
This contradicts a lot of other IT Band Sydnrome videos. I trust the other vidoes
Can you please answer, my bottom left leg beside the shin a little above the foot and my right leg thigh and it feels inside
Can the injury be cured with a few times on the roller, or will it be a long drawn out process. So depressing being injured…Help ��
Foamrolling is great for getting rid ofor preventing a tight sensation. Other that that it is not going to do things like: increase bloodflow, melt away adhesions and knots, peel off layers, make the IT band longer or open it up (whatever that may be) and all that. Furthermore it should not hurt “digging in there” or you’ll make muscles tighter by the defense musculaire phenomenon.
Strength training should be done by every runner. It improves running efficiency, performance and reduces the risk on injuries. The lunge (no problem to let the knee travel past the toes unless you have a knee injury) is a good starting point, but ideally you want to cover all the major players in the kinetic chain, but at least also the calfs.
Finally, if your car is broken and you have no idea what is going on, that is where a mechanic kicks in. Seek professional help if needed. The longer you wait, the harder it’ll be to get running again.
Just came across this channel, love the content! Keep it up!
Please talk about tibia stress fructure.. reasons and resolve?
So here is a question and topic I rarely see for runners. I am now a “Senior runner”, how do I prevent injury as I get older. I know I need to take more rest days etc. but how many, and any other tips/guidlines you can offer would help. I am fifty eight yo.
Hi, great info here. Would it be possível to address soleus and gastro since running and biking seems to have such a bad impact, how to treat and prevent? Cheers
Do you have any tips on how to come back from foot injuries received in a car accident? I have a sprained big toe (also called ‘turf toe’ I think) and an ankle sprain causing a lot of instability, in the same foot. I’m a walker and I had just started trying to run when I got injured.
Do you have any tips for shin splint recovery? Hope to see a vid on this soon!
hey i know you guys do videos for people that work in offices etc. but can you please do a video on people who have active jobs. for example i work in construction. from lifting wood.. sweating.. squatting..lifting.. im just curious how that affects my running and possible over use of my muscles.. sometimes its hard to go run after a long 8hrs of work.. thanks in advance.. God Bless u guys.. awesome videos
I also found using a technogymn ‘skill mill’ very useful (before lockdown). The curved track drops away and I was able to run, as the curve eased pressure on my achilles/calf.
Mine hurts from working all day and then going to skate for a few hours afterwards. Went from solid cupsole shoes to thinner vulc shoes. Im ready to skate injuries suck! Hope everyone feels better!
oh wow…. informative and scary.
My Achilles tendon burns so badly when I run, so I think emmmmm something serious may be going on. Thanks for the video!
Isn’t rolling the IT band directly an old method that’s been proven not to work? The band is too tough to alter. But the muscles around it can be rolled.
Coach Nate, I would really love to know if you have a podcast. I would really like to run with your motivating voice in my ears.
All my running injuries happen early in the morning, never after my busy nursing shift. I’m religiously doing these stretches now.
I have 10 years of running under my belt and I’ve never seen a more concise yet still helpful video on the topic. 11/11:)
What are the major reasons for Shin Splint and how we can recover and prevent it? Please guide
For me, #1 would be to lift weights. Calf raises, leg presses, quad extensions, and hamstring curls. I’m 55 and lifting weights has been the only truly effective way to stop injuries.
I am a beginner training for my first 15k. I am experiencing soreness in the back of my leg below my calf muscle. Would this mean that my calves are tight, or my Achilles, or a combo, or something else entirely? Any recommendations on how to work on this?
how dose running with a purpose is going to prevent injuries
I recovered from runners knee but I feel my knee has never gotten back 100%. I will be beginning marathon training soon. What would you suggest? I’ve been strengthening for about a yr.
For the third tip how do you work towards having your feet flat
That last tip regarding bending down takes a lot of flexibility for a guy like me. I’m 57 and very stiff. It’s very painful to try to bend down like you demonstrated, but I’d like to get there. Any ideas? Beginning runner
I have tight ankels, but i have no idea how to fix it. I have watched many of kellys Videos, but the things he say in the different videos is just so different.
Habit #1: I am a college distance runner and please people do not do the lunge. The leg swing before running is okay, but do not stretch your legs until you have warmed your muscles. So walk for a little or jog really easy, then stretch and do your workout. Your muscles are like gum. If you pull gum before chewing….what will happen? it will break. But if you chew the gum, warm your muscles, then pull….what will happen? That gum, muscles, will stretch properly.
hello sir. i feel knee pain after 3 days of jogging. whh is that. is it normal?
I am a beginner runner..why do i have back pain after i ran? not a very serious one..more uncomfortable one… also I have problem with breathing during long run.. at one point, i just had to stop and breathe…before i can go on again..
Thanks so much for the videos! I started running four days a week a few weeks ago and have started to develop some calf pain. I tried the squat and have identified that my ankles are stiff. That being said, I think they’ve been that way my whole life. I’ve always popped up on my toes when I squat. I’m using some of the recovery techniques and stretches recommended in a number of your videos, but I’m still unable to perform the squat properly. Should I stop running entirely until I am able, or keep working on it while keeping my runs lighter?
Good morning, I am experiencing a pain on the upper outer side of the glute/hip area. Almost feels like it seized up and affects even my walking gait. Did some rolling out on grid roller and lacrosse ball. Stretched out quad lying belly down on bed. Any suggestions on what areas to target on breaking up the knots and to strengthen? Much appreciated ��
Loving the videos mate, im getting hip pain when running and a slight pop/click do you have any videos or tips on this. Cheers Mark
between pace and endurance, which one is we need to focus on first?
hello sir, my lower leg get stiffed when I run a little. I was used to run 5 to 7k but now it get stucked within 1k or even more less can you help me out..
You do know many people can’t go all the way down to that squat position (thighs touching calf), they fall back as soon they go just below the knee level. How can they perform this check any suggestion?
Do you guys have anything about getting back into running post knee injury?
I am trying to find the best video for warming up before running, suggests?
Hi Nate, I am enjoying these videos! So much good information. I am working on my running form, but also wondering when are you going to do something regarding the calves and ankles?
Why is a turned out foot position incorrect or a sign of weakness in that last stretch? Thank you for the insight!
Thanks Nate! Played around with squats and found that my shins were really tight I had no idea. I’m finding it difficult to roll them out. Any suggestions?
I had always heard that stretching before a run would set you up for injury because of cold muscles. I always just warmed up by starting my run slowly at first. I have signed up for the 2 month training program because my last marathon was a disaster and I had major IT problems. Thank you for helping me to learn a new way of thinking and warming up!
Hi Nate, really like the videos. Better to spend more time in an incomplete squat or less time at the full range of motion (as we progress)?
Hey, guys. Do you have any advise with regard to heart rate monitoring during run training/after training etc? High intensity virus long, slower pace training?
Great video by the way!
Keep these coming! It seems every video is made just for me!