If you've been running more often, you might be feeling a little tight. Tight hips and hamstrings are two common side effects. While they aren't dangerous in themselves, they may be a sign that you need to stop and stretch. If you want to know how to avoid getting injured while running, then you need to think about whether you are getting enough rest.
ContentHow to avoid getting injured while running: Rest regularly How to check how tight your psoas is Standing psoas test How to avoid getting injured when running: Strengthen your psoas Deep lunge Frog pose
The problem with running is that you often don't know if you're doing well okay until it's too late. You may feel flexible until halfway through your run, but then your knee or hamstring starts to feel like it's seizing. And at that point, you'll either face discomfort—potentially making the situation worse—or you'll limp home feeling sorry for yourself. WomanEL will tell you what to do.
How to Avoid Getting Injured While Running: Rest Regularly
Turns out there's a way to see ahead of time whether you're on track to get injured. After completing this test, you will understand whether it is worth going for a run or whether it is better to take a few days of rest.
The Stylist editor wrote that the trainer asked her to lie on her back with her knees bent and feet flat on the floor. Taking the end of the massage gun, he unceremoniously pricked the area to the right of her belly button and pressed downwards. Eventually he eased off the impact. If it hurt in the first few seconds, he explained, it would mean an increased risk of injury.
Chris Stanton explains that it all has to do with a small muscle known as the psoas muscle. “The psoas muscle contracts when you lift your knee and relaxes when you swing your leg back. Along with the core muscles, the psoas also helps stabilize the hips. In fact, every time you stand, walk, or run, you use your psoas.”
Stanton explains that tightness in the psoas can indicate a variety of problems. “A tight psoas muscle will inevitably reduce your ability to run and move effectively. It can also cause your posture to become distorted and your movements to become less efficient.”
In other words, if you want to run without pain, suffer from lower back pain, or don't feel comfortable while walking or hiking, then it's worth checking how tight your psoas muscle is.
How to check how tight the psoas muscle is
- Lie with your back on the mat.
- With your fingers (or a handle massage gun – whatever is comfortable for you) apply firm pressure 5 cm on each side of the navel.
- If it hurts, this is a sign that it is time to retreat.
- If you can withstand a lot of pressure, your the psoas muscle is fine.
If you are experiencing pain, make an appointment with a sports physiotherapist. If you are unsure whether to target a sensitive part of your body, try the following test or talk to your sports physiotherapist again.
Standing psoas muscle test
- Don't want to lie on the gym floor? Try this alternative:
- Stand up straight.
- Pull your knee toward your chest as high as possible.
- Hold for as long as possible or up to 30 seconds.
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If you can hold it in this position for 30 seconds without too much trouble, your psoas is probably strong enough. If you start to notice a rounded back, pain in your hip or hamstrings, then you should strengthen this muscle.
How to avoid getting injured while running: strengthen your psoas
The best option is to reduce the intensity of your running and start adding daily exercises to open and strengthen your hips.
Deep Lunge
Frog Pose
You don't need to constantly run far or fast, try zone 2 cardio. Don't know what it is? Here we talked about him.