TOP 5 TIPS TO BE INJURY-FREE

Olympian Jeff Galloway.

  1.  Know your “Weak Links”:  These are the body parts that are most commonly sore, progressing to pain when walking or running and then to injuries.  If you take action at the first sign of irritation you can either avoid an extended layoff or adjust training as noted below to continue exercising as the weak link heals.
  2.  Know the 3 major symptoms of an injury and back off immediately: 
    • Inflammation
    • loss of function or
    • pain that doesn’t go away when you stop walking or running.  If you experience any of these, assume it’s the beginning of an injury and take 3-5 days off from the activity that may have caused it.  Contact your medical team for advice.
  3. Get to know some simple treatment modes that can jump start the healing:  If there is inflammation, ask your doctor if an anti inflammatory medication would be appropriate. With loss of function, in the foot (or other area close to the skin), rub a chunk of ice on the area for 15 minutes every night.  Muscles often improve with massage by an experienced sports massage therapist.
  4. After a 3-5 day layoff from activity to start the healing, adjust to a more gentle running and walking form.  Runners should adjust their run walk run® strategy which may allow for running while the injury heals.  A sports medicine doctor can advise.
  5. Stay below the threshold of irritation as you make your comeback.  If the weak link is aggravated, go through the first 4 steps again and be more cautious.

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Jeff

Jeff Galloway smiling near a lake with city skyline in the distance.
Jeff Galloway

Jeff Galloway, US Olympian and creator of the Run-Walk-Run method, has helped over 350,000 runners achieve their goals through his innovative training programs. As Runner's World's monthly columnist and author of North America's best-selling running book, Jeff has spent over 50 years sharing his expertise and continues to conduct running seminars worldwide as runDisney's Official Training Consultant.

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