[Related: A Guide to the Best Pre-Workouts]

Shin Splints

Shin splints are often the result of runners intensifying their training excessively, either by increasing their mileage too quickly or failing to allow adequate rest periods for recovery.

“Shin splints typically manifest with a sharp pain along the shin bone typically caused by inflammation of the muscles and tendons around the tibia,” explained O’Connell. 

Shin Splints Prevention

Fortifying the muscles around the shin can help fend off shin splint injuries. O’Connell’s curated exercise regimen designed to prevent shin splints includes:

• Tibialis Raise
  • Performed seated or leaning back against a wall.
• Calf Raise
  • Place a soft ball between the heels.
• Single-Leg Wall Leaning Calf Raise
• The Solus Farmer’s Carry
• Tibialis Anterior Raises With A Band
• Pogo Hop
• Band Assisted Ankle Dorsiflexion

“These exercises increase the strength and endurance of the anterior tibialis and the soleus muscles,” explained O’Connell. “[They] support the shins and are often the muscle groups that tend to get neglected in training.” 

Runner’s Knee

Runner’s knee is typically marked by persistent pain around or behind the kneecap, often due to overuse or muscle imbalances. This condition can significantly impact daily activities. Weak hip muscles can compromise the lower body’s stability and alignment, leading to heightened stress on the knee joints.

“The root cause often lies in weak hip muscles, which affect the stability and alignment of the entire lower body kinetic chain,” O’Connell identified. “When the hip muscles are weak, it can lead to compensations and increased stress on your knee joint.”

Runner’s Knee Prevention

Below is O’Connell’s curated list of exercises designed to strengthen the hip muscles and alleviate knee stress, which can help prevent runner’s knee.

• Single-Leg Pallof Press
• Goblet Hold Heel Tap
• Forward Side & Reverse Heel Tap
• Hip Hike
• Captain Morgan Exercise
• Bridge With Hip Flexor March
• Single-Leg Romanian Deadlifts with Row
• Lateral Bounding with a Monster Band
• Banded Toe Step Back
• SI Joint Abduction & Clamp Gel
• Single-Leg Kettlebell Pass in a Romanian Deadlift Position

“These target the hip muscles and enhance stability and strengthen the lower body, reducing the likelihood of runner’s knee while creating strong stable hips,” says O’Connell. “Single-leg exercises also help close the gap between our dominant and weaker sides.”

IT Band Syndrome

O’Connell describes IT band syndrome as discomfort or tightness on the outer knee, stemming from the iliotibial band — a thick strip of tissue that irritates the bones on which it attaches through repeated friction. Strengthening the hip muscles, especially the glutes, can help minimize these symptoms.

IT Band Syndrome Prevention

O’Connell advocates for enhancing hip strength to boost hip stability as a more practical approach than stretching or foam rolling the IT band, thereby alleviating pressure on it. Below is O’Connell’s list of exercises aimed at preventing IT band Syndrome.

• Toe Step Back
• Goblet Hold Step Back
• The Captain Morgan’s Exercise 
• Standing Clamshell
• A Modified Side Plank With A Banded Abduction
• Single-Leg Pallof Press
• Reverse Nordics: Eccentric Quad Strengthening
• The Eccentric Step-Down

Plantar Fasciitis

Plantar fasciitis manifests as a sharp pain in the heel resulting from the inflammation of the plantar fascia, a band of tissue that links the heel bone to the toes.

According to O’Connell, maintaining proper foot mechanics and strengthening the foot and lower leg muscles are vital in managing this condition.

Plantar Fasciitis Prevention

Bolster foot strength to avert plantar fasciitis with O’Connell’s selection of exercises below:

• One Bare Foot Balancing
• Single-Leg Iso-Holds
• Calf Raise
• Soleus Farmer’s Carry
• Seated Calf Raises With Weight
• Banded Calf Raise

“These exercises help strengthen the muscle supporting fascia and improve foot mechanics to reduce the risk of plantar fasciitis,” she remarked.

Wrapping Up

O’Connell highlighted that incorporating strength training into a workout routine can significantly mitigate the risk of injuries during cardiovascular exercises like running.

A 2022 Review in Sports supports this assertion, suggesting that strength training can effectively decrease the likelihood of sustaining running-related injuries. (1)

“Running is fantastic for cardiovascular fitness and mental clarity, but it’s highly repetitive, which can lead to imbalances and overuse injuries,” expressed O’Connell. “During a run, quads, hamstrings, and calves do most of the work. Your core stabilizes you, and your arms swing for momentum. “However, many other muscles aren’t getting as much attention. Strength training targets those neglected muscle groups.”

• Strengthening the glutes can reduce the load on the knees.
• Strengthening the hip flexors can make strides more efficient.
• Strength training forties tendons and ligaments while also preserving bone density.

Incorporating strength training into your routine can significantly improve the ability to cope with the demands of running, thereby minimizing the risk of injuries.

O’Connell recommends a comprehensive approach that includes a warm-up before running, cardio, gentle stretching, and a cool-down period to aid recovery.

References

1. Šuc, A., Šarko, P., Pleša, J., & Kozinc, Ž. (2022). Resistance Exercise for Improving Running Economy and Running Biomechanics and Decreasing Running-Related Injury Risk: A Narrative Review. Sports (Basel, Switzerland), 10(7), 98. https://doi.org/10.3390/sports10070098

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