Current Section
Training
INJURY PREVENTION
Shin Splits
- Icing with ice cup for 20 mins at a time for multiple times a day
-Take an anti-inflammatory
-Toe/Heel walking
-Straight knee calf stretch
-Exercising and running on softer surfaces
-Hip strengthening exercises
-Wearing compression socks or sleeves
-Wearing supportive shoes and changing your shoes every 300-500 miles depending on your injury history
Knee Pain
- Icing with an ice cup for 20 mins every three to four hours for 2-3 days straight
-Wearing KT tape to support your knee from tracking wrong
-Elevate your leg on a pillow when you lie down
-Taking an anti-inflammatory
-Doing strengthening exercises for your quadriceps because of weak hips and inner quads (clamshells, donkey kicks, fire hydrants, straight leg raises)
- Can have pain because of tight hamstrings. Should try to stretch your hamstrings frequently and strengthening your glute muscles
-Foam roll
Achilles/Foot Pain
- Icing 20 minutes at a time several times a day
-Taking an anti-inflammatory
-Self-massage
-Roll your feet out with a lacrosse/tennis ball
-ABCs with your feet while sitting down
Hip Flexor/Hip Pain
-This pain occurs because of weak glutes
-Strengthen glutes by doing clamshells, donkey kicks, fire hydrants, donkey whips, bird dogs, glute bridges with double and single leg, lunges, hip circles, hurdle mobility, banded walks, yoga (pigeon)
