Five Tips for Injury Prevention

1. When you feel pain stop the activity that is causing it. Stopping a workout when one feels an unnatural pain sounds self-explanatory but we all know that acting on this is easier said than done.  How many times have we all been in this situation and said, “I can run through it.” Don’t run through it; the problem will worsen and the healing process will likely be longer.  Take a few (2-3) days completely off, ice the affected area and stretch.  Then try again-- sometimes that is all it takes.  In most cases, recognizing the first indications of injury will help to avoid the frustration and disappointment of a lengthy break from training and racing.  Instead of pushing your body beyond the limits of an injury, thus causing you to ultimately take more time off, try to recognize an injury in its earliest stage.
2. Don’t forget to strength train!  I know from experience that when time is limited, the first workout to go tends to be strength training.  I also know from experience that it should be viewed as just as important as your key run or bike for the week.  Strength training allows us to maintain strong tendons and ligaments, and therefore joint stability and the ability support the abuse that comes with endurance sport training.
   
3. Seek assessment from a professional.  If a few days of rest do not resolve the issue, see a professional who is experienced in working with endurance athletes.  They will understand your urgency to get back to your regularly scheduled workouts and can help you further assess the injury and how to go about treating it.   
4. Cross Train.  Just because you have an injury does not mean you have to quit working out.  A good rule of thumb is if it hurts don't do it, if it doesn't hurt keep it light. 
5. Start back slowly.  If you’ve taken some time off and your injury seems to be resolved, do not jump back into your regular routine right away.  Build back up slowly.  For example, if you have a running injury hop, on a treadmill and walk to warm up. Then try a few minutes of running followed by a few minutes walk break. If you are pain-free, continue the run/walk intervals. Slowly build back up to where you were pre-pain.