Running injuries are something nearly every runner has to deal with at some point. The good news is you can reduce your risk and likelihood of recurrence of an injury with knowledge and acceptance at the first sign of an injury.
Bruce Wilk P.T., O.C.S. is a lifelong runner, a Miami based physical therapist for more than 32 years, a running coach and a triathlete. He has devoted his career to one question – why do runners get injured and how can it be prevented?
In doing so, he’s developed The Running Injury Recovery Program and The Running Injury Recovery Program Workbook which is the first self-managed step by step injury recovery program designed specifically for runners using the same techniques he uses everyday in his own practice to successfully return injured runners to lifelong running.
In addition to his work helping runners stay on the roads he is the owner of Miami based specialty running store The Runners High where they evaluate the shoes that are to be sold in store for defects, proper form and function before they hit the shelves.
In this episode Bruce and I have a detailed discussion including:
- The actual definition of a running injury vs. soreness from running
- The 5 stages of running injuries along with red flag warnings for each
- 4 phases to recovering from injury and preventing future recurrence
- Specific risk factors that make you more prone to injury – and how to progress out of that category
- How minimalist and barefoot running shoes can increase your risk of injury
- How not running enough can increase your risk of injury
- One simple action to take to reduce your injury risk
- How to select shoes and the importance of recognizing a defective shoe new out of the box
- Pitfalls runners make when selecting shoes
We also address the most common and specific questions runners have when it comes to injuries:
- What you should do if you believe you have a running injury
- Breaking the injury onset, time off and return to running with injury recurrence cycle
- Thoughts on bands, KT tape, foam rollers and other implents in treating running injuries
- The proper and improper use of medication with managing pain
- What to do if an injury strikes just before a key race
- How effective is stretching in directly preventing running injury
- When can you likely self-manage recovery vs. when you should seek professional help
He also shares a warning if you are actively training with a cortisone injection.
I share tips to prevent bruised and black toenails.