JKConditioningWhat runner doesn’t hate getting injured? Knee pain, heel pain or even low back pain can put a damper on any runner’s training. Usually though, the site of pain is not the source of the injury.

Think about it like this. You have a door rubbing in a door frame on the handle side (opposite the hinges).

One way to fix this problem is shave the door so it doesn’t rub anymore. Compare this to lateral knee pain. The site of the problem is the knee, just like where the door rubs against the door frame. Shaving the door is the same as trying to fix the knee (only).

What we need to do is to take a step back and look at the bigger picture.

By looking at the hinge side, you’ll notice the door isn’t held in the door frame properly, therefore causing the door to rub.

So, as the analogy says, take a step back and look at the body as a whole.

Commonly, pain in one area results from the body compensating for a problem in a different area.

Take for example, weak hip muscles. When these guys are weak, during single leg stance (running!) the weakness in the hips result in a lateral shift of the pelvis with each stride (known as the Trendelenburg Sign).

This changes the efficient mechanics of running into a non-efficient running stride with potential compensations. The body will experience different stresses and different wear patterns, just as a car would, if it had a crooked axil. Commonly, knee pain will result and many runners will think the problem stems at the knees.

With a proper assessment, weakness in the lateral hip muscular will be found (notice, NOT, where the site of pain is).

This is just one of many examples of how running injuries start.

Unfortunately, running by itself is not sufficient in building a resilient body. And because running is repetitive in nature, believe it or not, certain muscles tend to over develop while others tend to weaken. This can lead to muscle imbalances and incorrect movement patterns.

A strategically designed and individual-specific strength and prehabilitation program must be implemented in order to avoid running down the road to injuryville.

I’ve come across numerous runners that think that lower body training isn’t necessary because of all the miles they run – they couldn’t be further from the truth.

Here are 3 rehab tips to keep you safe and sound, all season long.
 

1. Seek a reputable soft tissue therapist to address, well, soft-tissue related issues.

 

Active release techniques, Graston or just plain old therapeutic sport massage may be warranted on a regular basis. This depends on how much you run per week, but I would guess that most runners will benefit from frequent soft tissue therapy.
 

2. Work on joint mobility (often).

 
The ankle joint and hip joint (among others) can become restricted in their movement(s) and if so, can wreck havoc on a runner’s body. Running with a stiff ankle can affect the entire kinetic chain and result in a awkward, inefficient running stride.

A simple exercise to work on ankle mobility and calf flexibility is the Downward Dog.

Go into a pushup position and pike your butt into the air. Drive your heels downward and keep your knees straight. Get your butt as high as possible. Hold for 5-sec (do 5-6 reps; 1-3 sets) if performing pre-workout and 30-60-sec (do 3-6 sets) if performing post-workout. You can bend one knee inward to isolate one leg at a time if you wish.
 

3. Incorporate muscle activation exercises to wake up sleeping muscles.

 
As I said earlier, certain muscles tend to weaken with running. Let’s continue on with our weak hip muscles not being able to stabilize our hips when running.

One of many hip strengthening exercises is the X-Band Walk.

Hold a circular band and stand on one end. Cross the band in front of you to take up slack. With your feet starting hip width apart, step to the side without hip hiking or leaning – stay strong through your trunk and remain tall. Follow with the trail leg but don’t let it drag on the ground or snap in. Repeat until you have completed 12 steps. Return to the start by side stepping the other direction – remember not to turn around or else you’ll be performing it on the same side again! Perform 2-sets daily (yeah, I said daily!) before runs.

Well, there you have it – 3 ways you can prevent injuries all season long. (this post is not at all exhaustive and only scrapes the surface)

If you have any questions or comments, please don’t hesitate to leave them below. If you have any running friends that you think will benefit from reading this post, please share it with them 🙂

RUN STRONG,

-Jon

I had virtually no real experience using weights and felt intimidated going gyms. I avoided gym-goers using free weights, especially when hearing that loud crash, as they would drop weights to the floor. I thought this was to show everyone around them that they owned that area and that I shouldn’t go anywhere near! So I guess I just wanted to learn how to lift weights safely in a gym environment.

I spent over 18 years in the British Military, so I got to use some nice gyms. 99% of my time and experiences in those gyms was spent doing cardiovascular workouts, because I could just jump on a treadmill, plug in my head phones and do my own thing! JKC is different, because they have given me the confidence to use free weights and equipment that I had feared for years. Their demonstrations and knowledge is impeccable and I thank them for their continuous belief and support they show me at every session.

I joined JKC because I wanted to better care for my physical health, but didn’t really know how, or where, to begin.  Seeking help from a trainer seemed like a wise choice, and I had heard great things about the staff at JKC. Anyone who knows me knows that I hate exercising.  So, I’ve only ever tried sticking with a gym routine twice in my life.  Each experience consisted of me wandering around, not knowing what to do, and settling for an elliptical machine or something else that seemed comfortable and non-threatening.  Each session was the same, and I felt like I was wasting my time.

Each session at JKC, however, is specifically crafted for me.  I don’t have to think about what to do, because I’m told what to do.  I don’t have to worry about how to do things properly, because I’m shown (sometimes multiple times!) how to accomplish each task.  I don’t have to be concerned about slipping into a comfortable routine, because Jon and Thomas won’t let that happen.

I’m 40 years old & started training at JKC in 2015. The gym I was working out at closed and my husband recommended JKC. JKC meets you where you are in your fitness journey and tailors the work to help achieve your goals. I’ve trained with Jon & Thomas pre pregnancy, while pregnant and now post baby and they have helped me enormously to stay fit through all life phases.

I joke with the guys often that I’ve seen no change in my fitness level since joining the gym, but the reality is I’m in far better shape at 40 than I ever was at 30 thanks to them.

sumo deadlift

I had always wanted to start lifting weights and get stronger, but didn’t know where to start. I was looking not just for a gym, but for training on proper technique to prevent injury and a program designed for my specific goals. I also wanted a fun and supportive atmosphere to keep me coming back. JKC delivered on all of this and more.

Jon and Thomas have a wealth of knowledge that help their clients get the most out of their time in the gym. Programs are continuously modified to keep the workouts challenging. Even through everyone’s program is unique, you always have the coaches and other clients cheering you on and pushing you to achieve new bests.

I was referred to JKC by my sister-in-law and had heard good things about it from many people in the running community. I also saw Jon’s picture on the wall at lululemon years ago! I really like the personalized training and the variety the guys provide. I started for strength training for running. I love cardio and do tons of it but wasn’t motivated to do much strength work on my own. Jon mixes up my strength work week to week so I don’t get bored but also lets me work in a hard circuit for the last 20 minutes of most sessions to get my cardio fix 

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