October’s project focus at Junction City Crossfit is ‘Run’.
Running is an affordable and highly effective training mechanism that can have a great return on investment in terms positive effect on performance. It can also be a “constantly varied, high-intensity functional movement”.
Where have you heard “constantly varied, high-intensity functional movement” before? This is the first page of the Level 1 Training Manual. This is the mantra of all of Crossfit Trainers. Running is an integral part of many training regimens, and Crossfit is NO different. This is why it has appeared as our project this month.
How to get the best bang for your buck:
Along with any new challenge – being educated in the benefits as well as any hurdles that can come up is important!
Here are a few of the common injuries associated with increasing running mileage and some treatments/preventative measure you can take as you ramp up!
| Body Part | Injury | Symptom: Warning Sign | Preventative Exercise |
| Foot | Plantar Fasciitis | Pain in the bottom of foot A.M. pain – 1st few steps | Tennis Ball Rollout 1st Toe Stretching |
| Lower Leg | Calf Muscle Pull | Aching and soreness at the back of the calf Weakness when pushing up onto the toes Pain with climbing stairs | Calf Stretching |
| Lower Leg | Achilles Tendonitis | Point tenderness at the back of the heel Weakness when pushing up onto the toes Pain with climbing stairs | Tendon Friction Massage Calf Stretching |
| Lower Leg | Shin Splints | Nagging pain along the shin bone | Calf Stretching Strengthening of Foot Muscles |
| Knee | Patellofemoral Pain | Pain at the front of the knee when sitting, squatting, climbing stairs, or jumping | Quad Stretch |
| Thigh | Hamstring Strain | Pain at the back of the thigh | Hamstring Stretch Active Stretching Pre-Run |
| Thigh | ITB Syndrome | Pain along the side of the thigh, or at the outside of the knee | ITB Stretch |
| Thigh | Groin Pull | Pain at the inner thigh area | |
| Buttock | Piriformis Syndrome | Pain along the top and side of the buttock, occasional symptoms of tingling or pins/needles down the leg | Foam Roll Buttock Pigeon Pose Stretch |
1 Comment
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