| 34th Race to Robie Creek! |
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The 34th Race to Robie Creek is just around the corner on April 16th. This race is one of the toughest half-marathons in the Northwest; which also means many injuries come from this challenging run. Robie Creek is one of the earliest runs in the running season and it is critical to partake in injury prevention exercises to make sure your body is up for any other physical challenges you may want to brave this year.
There are many common running injuries including: 1. IT Band irritation – pain on the outside of the knee, especially with running long distances and up/down grades 2. Shin splints – pain on the front of the lower leg, can have multiple causes 3. Stress fractures – most common in the foot, tibia and femur of runners due to the constant impact from running 4. Achilles tendonitis – pain in the large tendon at the back of your lower leg and ankle 5. Plantar fasciitis – pain in the inside of the heel, especially with your first step out of bed in the morning or with running 6. Patellofemoral syndrome – pain in the knee caused from improper tracking of the kneecap in the grooves of the femur Some of the important steps you need to take as a runner or walker to avoid these common overuse injuries include: 1. Stretch before AND after every run 2. Do not over train or start out too fast 3. Make sure you include cross training into your workouts a. Core strengthening b. Strength training c. Other forms of cardio including swimming, biking, elliptical, etc. 4. Make sure you have the correct shoes for your feet and running style! a. A great resource for shoes is The Athlete’s Foot in Eagle, Idaho at 1580 E State St, phone 208-939-6757 Contact your nearest Peak Physical Therapy for a free assessment if you have any questions or concerns about your training! Good luck to all of the participants in The Race to Robie Creek and good luck to everyone participating in any fun run or walk this year! Carlie Tobiason - Physical Therapist Eagle Idaho |