Reducing Injury Risk While Training

The Excelsior Orthopedics STRIDES team wants the Buffalo Marathon to be an enjoyable and memorable experience for all participating runners. There are very simple concepts that you can apply to your routine to reduce the likelihood of a setback in your training:

Proper Warm-up:

As you continue your marathon training program, it is important to remember that the body should be properly primed for activity before hitting to road. A dynamic warm up incorporates multiple movement patterns to increase body temperature and blood flow to muscle that will be utilized during your run.

Proper Cool-Down:

After you complete any of your training runs, a proper cool down will help prepare you for your next run. This should involve a reduced tempo jog or walk to gradually reduce heart rate. An extended static stretch should follow.

Multi-Surface Training:

As you know, the Buffalo Marathon and Half Marathon will be run through the city’s beautiful streets. During training you can reduce the stress on your joints by varying the surface on which you run. When possible, mix up your training by running on a local track, trail, or even grass on the side of the road.

Footwear:

A proper shoe for your foot type is essential. Local running stores have employees who will be able to analyze your gait and recommend the most appropriate footwear for you. Not only will this make your run more enjoyable and comfortable, but you will be less likely to experience an injury.

PRICE Protocol:

Do you have sore muscles or joints following training? Follow the PRICE Protocol. P- Protection- if you have injured yourself, don’t run until your symptoms abate. R- Rest it is important to rest and recover to allow the body to heal itself and return to activity at a higher level. I- Ice the sore parts of your body! 15-20 minutes every hour as much as possible will help reduce inflammation. C- Compression wraps and garments also reduce swelling and inflammation in sore and injured areas. E- Elevate the legs to reduce the buildup of swelling and inflammation.

Unfortunately, even the best training methods can lead to an injury. If you find yourself in need of assistance, please contact the Excelsior Orthopaedics STRIDES team at (716) 250-6539. Be sure to let our Patient Contact Specialist know that your registered for the Buffalo Marathon and we will get you in to see a member of our STRIDES program ASAP.