There are many races in the Triad area this fall, from 5Ks to marathons. No matter what kind of race you’re training for, or even if you’re running for the fun of it, here’s what you need to know about injury prevention and treatment.
Pre-Race Appointments
Before the race, you want to make sure your body is in top condition. That means getting enough sleep, hydrating, avoiding intense or risky gym workouts, starting to alter your diet, and treating any problems or injuries you have.
Preventing Injuries
Recovery is an important part of training for a marathon, so be sure to stretch lightly before and after runs, and take a day off to let your body heal after long runs. If you have an injury from the past, it’s pay attention to any symptoms that can flare back up.
Treating Injuries
If you do sustain an injury while training, it’s important to allow these injuries to heal so that you don’t cause further damage. Lower back pain, and even lower back muscles strains, are common for runners. If you do strain a muscle during training, be sure to stop running until the symptoms resolve, use ice and heat therapy, take over-the-counter anti-inflammatory medicine, and try gentle stretching.
If you suffer from something more than a muscle injury, like a herniated disc, degenerative disc disease, or spondylolisthesis, you’ll need to seek treatment. If pain, swelling, or stiffness becomes severe and isn’t alleviated by at home treatment, schedule an appointment at the Spine & Scoliosis Specialists.
Exercises to Prevent Back Pain from Running
There are a few exercises that runners especially can benefit from to relieve lower back pain. These exercises help to strengthen your core, and improve tightness or weakness in your glutes, hips, quads, and hamstrings.
- Planks. Go into a push-up position but on your elbows and hold for 1 minute, while engaging your core and glutes. Then do a side plan holding yourself up on one elbow, and hold for 1 minute each.
- Back extensions. Back extensions are like sit ups but for your back. Use a back extension station or lie flat on the floor face down and raise your upper body as far as you can, then slowly lower.
- Hip raises. Lie on your back with your knees bent and your feet flat on the floor. Squeeze your glutes and raise your hips until your body from your shoulder to your knees forms a straight line. Hold for 5 seconds, then lower and repeat.
Contact the Spine & Scoliosis Specialists for an appointment to diagnose and treat your back pain or injury.