Running Accessories >> Injury Prevention

The keys to injury prevention are to train within your limits, wear the right type of shoe based on your biomechanics, and to train on the proper surface. However, sometimes even when you do everything right, eventually injuries can still happen- it's the only downside of running. In this section, athletic trainer Patrick Kain focuses on three very common running injuries- plantar fasciitis, knee pain, and shin pain. In each column, he addresses the causes, symptoms, and treatments.

Pat's Columns
Plantar Fasciitis and Heel Spur Syndrome
Running Problems of the Knee
Oh, My Aching Shins!

Usually the most effective treatment for a running injury is rest, which sometimes can actually be a blessing, often you can return to training with a renewed sense of motivation. Just be careful not to overdo it, though...

Products to Aid in Injury Prevention

Books: Here are some good books that can help you to diagnose, treat, and prevent some common running injuries. Please remember, if you have lost a lot of blood or if you can see the bone, call an ambulance!

Step Stretch: Step Stretch is an innovative stretching tool that is used to promote flexibility and reduce the risk of injury.  The more flexible your muscles become, the less your muscles will be predisposed to injury.  Consistent use of Step Stretch after exercise will actually lengthen your muscles and tendons.  This process will hopefully lead to increased performance (if you want to get faster though, you've got to do speedwork!) and increased muscle flexibility.  Improved muscle flexibility reduces the risk of back pain, muscle pulls, cramping, and overuse injuries such as Achilles Tendinitis and plantar fasciitis.  The Step Stretch is available in two models, the PT-100, a single unit, and the PT-200, a bilateral unit (two connected units).  Each comes with an illustrated instruction manual, and the PT-200 also includes a video detailing the many flexibility exercises you can do with Step Stretch.

Supportive Insoles (Orthotics): Overpronation places a great deal of strain on the ankles, knees, and lower back. If you overpronate, the most important thing to do is to buy a stable, supportive shoe to help support your arches and reduce your risk of injury. If you are still having injury trouble or your shoes are not stable enough, sometimes an insole can help. These supportive insoles will give you added stability by adding rigidity to the arch, thus reducing your rate of overpronation.