Running Stretches

June 2011 – Running Stretches: How to prevent the most common running injuries

Running stretches are demonstrated in order to prevent the following running injuries from occurring: ITB friction syndrome, plantar fasciitis, and shin splints. These are the 3 most common running injuries treated by downtown Toronto chiropractor/strength and conditioning specialist Dr. Jory Basso in his sports injury clinic. Follow this advice whether your a casual runner or training for a 5k, 10k, half or full marathon and you’ll be less likely to develop these conditions.

Running Stretches - How to Prevent the most Common Running Injuries Transcript:

"Hi there I'm Dr. Jory Basso. In this Hybrid Tips to Better Health I will tell you about three of the most common running conditions that I see in my clinic. Plantar Fasciitis, Shin Splints, and Iliotibial Band Friction syndrome also known as ITB friction syndrome.

With marathon season approaching these strategies will help prevent you from suffering from these conditions. The plantar fascia pain is usually felt in the heel bone or calcaneus right here and can course along the length of the foot. The shin splint pain is usually felt along the inside of the tibia. This is where there is a lot of muscle attachments some tearing and inflammation can occur there. The iliotibial band courses along the outside of the thigh with repeated flexion and extension especially with running this can cause friction in this area resulting in pain. These three conditions can be a result of faulty foot mechanics mainly overpronation which is when the ankle buckles inwards when running or walking. Another cause could just be muscle imbalances. Some muscles maybe tighter than others, some maybe stronger or weaker.

So how can we prevent these from happening in the first place? Make sure you see a professional and get your feet checked out. Make sure that you have proper foot mechanics. It may be necessary to get a custom foot orthotic made. As well - ensure that you're running in the right shoes. Depending on what your feet do you may meet need more motion control or cushioning. Also - a professional can assess the muscles of the leg and see which ones are too weak, which are strong, which are too tight and so on. Now in addition to that I'm going to show you some stretches so let's go!

Calf Stretch. Bend forward until you feel a stretch in the calves.

Cylinder Stretch of the Iliotibial Band. Take a foam cylinder place it on the floor underneath your thigh and roll your body weight over top of this roller. Do it for about 40 seconds. It's going to help to lengthen the iliotibial band.

Plantar Fascia Seated Stretch. Take a golf ball make sure your foot is warmed up and then you can roll your foot over top of the golf ball. This helps to loosen up that planter fascia.

Glut/ITB Stretch. Cross the left leg over the right one and grab the right knee. Then lie backwards pulling the knee with you. You will feel a good stretch in the glut and in the ITB along here. Hold for 40 seconds. Towel Strengthening. Take a small towel and just scrunch your toes up to bring the towel towards you. This will help strengthen up the muscles of the foot.

Follow these preventative strategies and you'll be less likely to need treatment for these conditions and more likely to be out there enjoying your run! The plantar fascia is right (crash)" - Dr. Jory Basso