Running injuries are common among most runners. Research reveals a surprisingly high annual injury rate of about 75% – meaning three out of every four runners will get hurt every year and sometimes need to take significant time off to heal. Fortunately, however, research also shows that runners and sportspeople in general are able to benefit greatly by taking just a few simple measures to stay active. Below are three proven ways to help prevent and accelerate recovery from running injuries.
1.Self-Massage – learn to love it: muscle soreness and tightness after a workout or long run are a common and unavoidable part of training. Self-massage and professional massage, or “myofascial release,” which is the fancy term for massage, prove very helpful in speeding up the recovery process . A massage can help break up scar tissue and soft tissue adhesions, loosen tight muscles, and increase blood flow to help promote healing. If there are any trigger points in the legs (a trigger point is a tight and often tender area within muscle tissue that causes pain in other parts of the body), a good massage can help release that tight spot. Self-massage can be performed before running as part of a warm-up which may also include dynamic stretching exercises.
2.Fuel up after running - After an intensive workout or long run, the body craves fuel and nutrients. There is a window of about 30 minutes when the body is very receptive to the proteins, carbohydrates and nutrients in a post-workout meal or snack. It is essential to plan ahead and have something ready to eat or have a meal that is easily prepared such as an energy bar, protein supplement , or a shake.
A banana or protein shake makes great post-run fuel. Ideally, this should be eaten immediately after a workout and then followed by a full meal about an hour later. It is also beneficial to eat a significant amount of protein which helps repair muscle damage and build new muscle.
3.Compress your pain away – Research shows that compression foot sleeves or plantar fasciitis socks serve as an ideal recovery tool for runners & sportspeople, especially after a high-intensity race or workout when extra help is needed to recover from the extra exertion. In addition to providing the right amount of heel, ankle and plantar fasciitis arch support where it is needed, compression foot sleeves which are ‘graduated,’ that is, manufactured with varying amounts of compression according to the area of the foot, can help boost the blood flow when the blood might otherwise pool in your extremities. Travelers and office workers alike can also benefit from wearing the sleeves under normal socks during periods of prolonged sitting while traveling or at work. Compression foot sleeves / plantar fasciitis socks which are graduated also help prevent and aid recovery from a whole range of ailments including heel spurs, swelling of the feet and ankles, and even more persistent problems such as plantar fasciitis.
The latest graduated, breathable and lightweight compression foot sleeves such as those by Peak Power Sports are proving to be popular with runners, sportspeople and also people suffering from tired feet after being on their feet all day. They can be worn comfortably during the day under normal socks or at night in order to shorten recovery time between runs and training sessions. By providing medical-grade, graduated compression and plantar fasciitis arch support in a comfortable design, they may even aid recovery from running-related injuries such as plantar fasciitis, heel spurs and ankle pain, and also reduce swelling.
For more information, please visit: http://shop.peakpowers.com/pfsocks-pr/
Peak Power Sports
Address: 1812 N Columbia Blvd Suite C15-535850, Portland, Oregon 97217, USA
Phone: (1) 503-445-9564
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