Here Are ALL The Injury Warning Signs YOU Should Look For

Рет қаралды 76,942

Күн бұрын

The last thing any runner wants is to pick up an injury so what can we do to help keep them away? Well we dive into how to help prevent injuries and best practices to keep yourself strong and healthy as a runner.
↓↓ Got any tips or questions for us? Drop them in the comments! ↓↓
What’s in this video?
00:00:00 - Understanding Strengths and Weaknesses as a Runner
00:01:26 - Foot Control and Potential Issues
00:02:59 - Diary of Issues
00:04:29 - Assessment of Calf Muscle Capacity
00:06:10 - Perfecting the Calf Freeze Technique
00:07:39 - Stabilizing the Hip Muscles
00:09:22 - Strengthening the muscles on the side with discomfort
00:10:58 - Hip Thrust Exercise
00:12:37 - Building Endurance in Your Lower Back
00:14:15 - Using Resistance Bands in Your Training
MUSIC licensed by Artlist and Epidemic Sound
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Пікірлер: 230

@tomgubbins 10 ай бұрын

A video on the difference between normal aches and pains compared to injury or the beginning of an injury would be great.

@sordel5866 10 ай бұрын

Yes, the title of this video is very misleading (although the video itself is good). Any form of exercise is asking your body to adapt to an unfamiliar requirement and if your body can't adapt (either because you're not built that way or you're doing it wrong) you will get an injury instead of getting stronger. The mental game is often to do with anxieties about what messages your body is sending you about what you're trying to make it do.

@karlpuetz8352 10 ай бұрын

trust me, run or do any sort of physical activity long enough; you'll learn the difference...think practically about the biomechanics involved. you know more than you think

@sordel5866 10 ай бұрын

@@karlpuetz8352 I agree that most athletes learn the difference, but often at the cost of suffering an avoidable injury. An ounce of prevention beats a pound of cure.

@rhin0414 10 ай бұрын

I always thought an injury is a pain that does not go away after a warm up.

@sordel5866 10 ай бұрын

@@rhin0414 The pain of an injury CAN go away after a warm up. It depends on how severe it is and what sort of injury. People run on minor fractures all the time.

@davids8766 10 ай бұрын

What a clear way of describing things Manny has. Natural presenter. Very good advice too. Cheers team 👍🏻

@runningchannel 10 ай бұрын

Really glad you found the video useful David!

@jamestremblett1875 10 ай бұрын

It's great to see Manny again. Guy knows stuff.

@runningchannel 10 ай бұрын

He sure does!

@SamanthaVanBlerkom 10 ай бұрын

I’m so so glad to see Manny back! He’s one of my favorite presenters and I always appreciate the insights and the workouts. Please please incorporate these types of videos more frequently in your rotation!

@dagma3437 10 ай бұрын

Please please please do a video on knee strengthening and perhaps focus on exercises for runners who are getting back into running after common knee injuries

@619to253 10 ай бұрын

Manny, the proper way to do calf raises was just what I needed. Like Sarah, I think we all lean into them. Rachelle in Seattle

@blrun129 10 ай бұрын

Brilliant video, I know now where I made the massive mistake with my calve raises, guess starting from scratch but maybe it finally fixes my Achilles issues

@kevinstahl7073 10 ай бұрын

Much appreciation for Manny and his explanation from a physio on the other side of the Atlantic! Love the running prehab content, too! Please keep it coming

@aprotista 10 ай бұрын

Oooh I'm loving these exercises! Definitely adding them to my preventative/strengthening exercises provided by my physio as well. Thanks the Running Channel team!

@tomb2289 10 ай бұрын

Brilliant, this injury prevention stuff is gold, thanks all! 👏

@runningchannel 10 ай бұрын

Thanks for watching. Hope helpful!

@sarag4743 10 ай бұрын

Manni is back! Great video. Glad to learn more about injury prevention as I get ready for my first marathon in November. ❤

@hellen2405 10 ай бұрын

This was one of my favourites to watch. Manny is so good at explaining/ presenting! More please 😊

@nathalieasselin2251 10 ай бұрын

Loved this info. Thanks so much Sarah and Mani ❤

@sunilpattni876 10 ай бұрын

All excises you did were helpful. Welcome back Mr Mani. It nice to get tips like that. Thanks

@alexlo5323 10 ай бұрын

I’m coming back from having inner knee pain. So really would be interested in videos for strengthening and mobility exercises addressing to such issues 😊

@andyturner176 10 ай бұрын

Thanks Manny, the lower back exercise is definitely going into the exercise routine.

@graemetough9988 10 ай бұрын

This is superb content. More of Manny please.

@timcutbush 10 ай бұрын

A great informative video, I’ve just been suffering with heel pain and have been to a physio, it amazes me how much they can work out just by observing you. I now have new insoles for my shoes and a series of exercises, the improvement is amazing.

@jeffblalack64 10 ай бұрын

Welcome back, Manni. Thank you for this and your future videos- very relatable. From Memphis, Tennessee

@julescg 10 ай бұрын

Really appreciate Manny's explanations here. Very clear and easy to understand.

@SandraSev 10 ай бұрын

Manny is back 😍😍😍 have been missing videos with, they are so informative 🤩

@damongreen6433 10 ай бұрын

love it, great instruction - looking forward to the next video :D

@sarahickmott 10 ай бұрын

Wooooaahh calf raises! I've been doing them wrong. For a LONG time! Great video guys. More of this please 😊

@moscowtwist7687 10 ай бұрын

Great video...and very interesting exercises. I think, a similar format on common injuries (like plantar fasciitis, shin splints and so on) - exercises for prevention or to help the rehab would be brilliant.

@edwinduisburg8138 10 ай бұрын

As someone who recently picked up an ACL injury and trying to get back to running I would like to see some exercise examples for quad strengthening.

@jenniferdavis5823 10 ай бұрын

So helpful to have the hip info and exercises!

@steveb9658 10 ай бұрын

Really informative video. Cheers guys 😊

@mtbskillsshow7613 10 ай бұрын

That was very intuitive. Great video. Love to see more 👍🏻

@jessruns123 10 ай бұрын

I’m dealing with Posterior Tibia Tendonitis. Seeing the Calf Raise exercises really showed me I’ve been doing them wrong! Thanks!

@clairemilsom7241 10 ай бұрын

I’ve never needed this video more, thank you.

@Mack.Tracks 10 ай бұрын

Tremendous help, thanks!

@suzyaustin6066 10 ай бұрын

Great to see Mani back again! 😁 I bought resistance bands after watching Mani & Anna’s video, but would love a follow along version please!

@jessruns123 10 ай бұрын

I would love a follow along version!

@sioboy 10 ай бұрын

I don't have any problems I notice while I'm running but I will do these exercises. Got a 21k run on the 29th of October. 😇

@PistachioGold 10 ай бұрын

Yessss Manni ❤❤❤❤ I immediately went to check if I did my calf raises correctly 😂😂 thank you for all the exercise ❤❤❤❤

@JenRenePhoto 10 ай бұрын

I needed this video! I finished my first 5k in over 10 years last week. When I finished, I had some hip pain that I'd never had before. I could sit or stand, but transitioning between the two was rough. I took a week off and did a 25 min run (a little under 2 mi for me, I'm slow). It still hurt, but not nearly as much as the prior week. Going to add those hips exercises in for sure!

@pettofficial. 10 ай бұрын

Great content guys. A couple of issues I'd like to see covered are stats from a smartwatch, for a few months now mine is telling me my asymmetry isn't good and shows as I'm more on the right hand side, which coincides with my other issue, a pain in my left hip later in the day of the run and the following day 🤷🏻‍♂️ no pain during the runs though...

@tomostle7603 10 ай бұрын

Great vid, and yes to ignoring a problem,itb syndrome,I’m working on it,but haven’t stopped running. Better than it was.

@dannyalden6660 10 ай бұрын

Currently nursing plantar fasciitis I think. But haven't stopped running and it hasn't impacted my speed yet. Maybe some new comfy shoes would help 😂

@LisaHartFitness 10 ай бұрын

This was super interesting, i always struggle with calf issues so this was very helpful :)

@fencerlacroix2512 10 ай бұрын

been waiting 4 this

@leeadams2413 10 ай бұрын

Well done , Mani is back. Been looking into big toe training and whats your view of this

@TheAnatous73 10 ай бұрын

Manni...!!! 🥰YOU ARE BACK!!! Great Video!

@MsTrinichic 10 ай бұрын

Mani we've missed you!!! I think I'd love some information on shin splints. I'm self massaging and incorporated calf exercises, and I've found some relief. Are there any other tips? Love from Trinidad 🇹🇹

@toukoubaby 10 ай бұрын

Awesome video!! I will be incorporated this moves in my routine to make me a better runner 🏃‍♂️

@runningchannel 10 ай бұрын

You got this!

@allisong1551 10 ай бұрын

Yes, I would love to know the best strength exercises to do for running ... like squating or glute focussed etc

@faykellett9589 10 ай бұрын

Awesome guys, thanks so much! Calf raises are a big one for me. Can you tell me why the top of my foot (bridge) would be hurting after running please? It's not too tight shoes, if tried a few, thank you😊

@CED99 10 ай бұрын

Great video, going to show the other half as she's suffering with hip pain

@Gregjt13 10 ай бұрын

Great informative video

@katiev6456 10 ай бұрын

Love Manny, more Manny content please 😊

@gwilymeades 10 ай бұрын

Do Adductor/Abductor machines in the gym give the same benefits as the exercises you made Sarah do? Very useful video by the way!

@karina_sk 4 ай бұрын

Yay Manny’s back!

@miguelalonsoperez5609 10 ай бұрын

As a physiotherapist (and runner) I struggle a little bit with the relationship with calluses and the shoe size. I have no information about, should review the size of my shoes when I see a lot of calluses on my toes (not only at the big, but also the first 3 of them). Thanks Manny!

@dasreicht 10 ай бұрын

This is a great addition to the on-line running database! Have you ever done a video on differences in form that are due to different natural anatomy? Is that even a real thing?

@Kelly_Ben 10 ай бұрын

Ooh, that would be brilliant!

@Oblivion-ki4qj 10 ай бұрын

amazing video thanks so much!

@runningchannel 10 ай бұрын

You're so welcome!

@pauljaffray6437 10 ай бұрын

Great video as per usual 😁 I get a pain at the top of my back after I have ran a half at my fastest on a race day. Iv been told to lean against a wall on a pillow and place chin downwards to my chest to stretch the muscle there. Are there any other exercises to help this. Thanks 👍

@valerieprema9432 10 ай бұрын

Would love to see a video on working on weights! These are awesome!

@jota55581 6 ай бұрын

I had a ACL 30 years ago at 51 i went from couch to half marathon in 6 months running 5 times a week 80/20 ...starting pick up injuries i think stem from inbalance because of acl ..groin ,hip and the operated knee hurting i do the strength work too ..going to take 1 month of running ,do strength work and bit of KZfaq yoga . Hoping for the Best .

@dblackledge4393 10 ай бұрын

Currently ignoring the fallout from a meniscal tear, big toe joint degeneration and an occasional hip twinge.

@ulfeliasson5413 10 ай бұрын

Been doing those for my stupid hip. Got a backlash sadly, but still fighting. Thanks for the video.

@Kureshiman 10 ай бұрын

Ah! This one comes in timely. I hurt my right quad 2 weeks ago. More specifically the vastus medialis (bending and arching my knee is okay but the moment I twist it inwards, it hurts). Rested 2 days after the pain started. Felt it had healed so went out on a run again. Like before, didn’t hurt during the run but the moment I came back and sat down, it started hurting. Paused again. And then, 2 days later stupidly tried again and found it hurting again. Now, I will take a week long break. I refuse to run this week. I am letting the world know so that I can be held accountable.

@Veroweithofer 10 ай бұрын

See a specialist if you can. It was gamechanger for me.

@Jessica-lj5dl 10 ай бұрын

Hi! Would you do a video about how to maintain running fitness after a race? I've been training for my first half marathon, and outside of this 20-week progressive beginner's training plan, I have no idea what a typical week looks like for maintenance. Without another race to target right away (a little out of budget for me!), I'm not quite sure what to do in the meantime!

@runningchannel 10 ай бұрын

We can certainly look into it! Thanks for the great suggestion! 😁

@hannahx212 10 ай бұрын

I was wondering where Manny had gone! Glad he's back 👏

@Joe_Souza 10 ай бұрын

Great video to improve running strength. How about some tips to strengthen Achilles to prevent or recovery from tendonitis.

@michaelkeegan3631 10 ай бұрын

Great video. I get real tight in my neck and shoulders when running , am I doing anything obviously wrong?

@dextercheong4027 10 ай бұрын

I'm experiencing discomfort behind my knee, specifically in the upper calf and lower hamstring area. Despite this, I'm currently pushing through the discomfort due to a tightly packed calendar of events that I cannot afford to miss. These upcoming runs in Cardiff hold significant importance to me as they mark the culmination of my studies in the UK. Notably, I have the Cardiff 10k scheduled for next week, followed by the Cardiff half marathon the following month. Once the half marathon is complete, I intend to allocate a rest period of approximately two weeks to allow for recovery. Following this recovery period, my focus will shift towards preparing for the upcoming cross country season.

@AK-gb9rp 10 ай бұрын

That is a knee stability / muscle imbalance issue so it would be recommended to do a lot of one leg balance / squat / calf raise type exercises to strengthen the muscles and tendons around the knee and prepare it better for impact each time you strike the ground with your foot. Make sure to train glutes and hamstrings since being quad dominant can also lead to the pain you described above.

@dextercheong4027 10 ай бұрын

thanks for the advice, @@AK-gb9rp

@Q102Pesky 10 ай бұрын

One of the biggest changes I've made to my training this year is including core strength & hip mobilty training. I'd been suffering from hip flexor issues but this has reduced significantly with this training.

@runningchannel 10 ай бұрын

Brilliant to hear that you are on the mend!

@Guy_6397 6 ай бұрын

Can you guys cover ITBS recovery at some point in the future? Would be really helpful!

@mandylisak 10 ай бұрын

Interesting video

@BGNewsReporter 10 ай бұрын

I've been running for a few years and have always suffered from sciatica / piriformis syndome. Nothing I've done makes it completely disappear. It's very noticeable in my warm up, then slowly fade after 10-15 mins. I can run for hours after that without much of an issue. But soon after I stop or cool down, it returns. It isn't particularly painful, just more annoying/uncomfortable than anything. Any tips to help it disppear completely would be amazing! Love these type of videos TRC!

@JanneRasanen2 10 ай бұрын

Check out KZfaq channel ElPasoManualPhysicalTherapy for plenty of sciatica relief videos with golden tips.

@m3phist0 10 ай бұрын

3k likes done. Give us another Manny video 💪

@SparkyPaul 10 ай бұрын

I've suffer from siatica on and off and I always feel tight in my whole body from a past injury. I also have a shoulder problem (nerve pain I think). Ive been working out in the gym for about a year now and just started doing park runs. I'm hoping that I will start getting stronger and the stiffness and aching will diapers at some point as I'm starting to foam roll more and stretch more. If you have any advice I would be I would be greatful. Thank you

@joshuamoss9116 10 ай бұрын

I currently have chondromalacia patella my right knee is slightly tracking off centre physio has helped I'm doing a return to run program and the knee is feeling good and has been around 4 months.

@JanneRasanen2 10 ай бұрын

It is critical to get the butt working to help the chondomalacia while not doing quad work, which hurts the soft tissue between patella and femur. If you have gluteal amnesia, it must go.

@joshuamoss9116 10 ай бұрын

@JanneRasanen2 Yeah have been doing glute activation exercises before walking and running and has made a difference.

@JanneRasanen2 10 ай бұрын

@@joshuamoss9116 I just saw an enlightening video on YT @ElPasoManualPhysicalTherapy, where a doctor of physiotherapy said to train the foot too, not just the glutes.

@michaelhenry4405 10 ай бұрын

Please see if you can get some ITB specific strengthening? That would be great. Most the people I run with suffer with this pain.

@runningchannel 10 ай бұрын

We will look into it! 😁

@JanneRasanen2 10 ай бұрын

@Sarah The physio missed some key things for stability. Check if you have gluteal amnesia. The cue for proper calf rise is the same as for running posture: Have a line attached to the top of your head pull you straight up. My physio made me train with weights with a calf rise added with SI joint exercise picking up the airborne knee lifted as high as it will go in sync with the calf rise. My pt is a tall basket ball player and he says that his 90 kg added load for calf rise makes him weak in calves!

@Ali.essaouira963 10 ай бұрын

Great ❤

@Alyssa684 10 ай бұрын

I’d love to know the benchmarks for all the tests to know if you need to work on more strength. You mentioned a couple, but how many SL calf raises? How long for the adductors? Etc

@84derbycounty 10 ай бұрын

I would like a video focusing on strengthening exercises to help me as a runner become even faster.

@SimonWilliamsTutor 10 ай бұрын

Definitely been ignoring a pain in my right heel for about 6 months now. Really hurts first thing in the morning - always tricky walking downstairs - but it gets better throughout the day and it's not affecting my running (got a 5k PB last Saturday). But it would love to know what it is and get it sorted.

@rupertebery3252 10 ай бұрын

In relation to weights, what are the pros and cons when comparing doing standing calf raises compared to doing it on the leg press machine?

@jlycklama512 10 ай бұрын

Hi, I would be interested in a video on improving ankle stiffness to improve my ground contact time

@Kelly_Ben 10 ай бұрын

I'd love an ankle video too, but wanted to recommend a wobble cushion! It's like a big inflatable Frisbee that you stand or exercise on. It's helped my ankle stiffness/ strength SO much. I got it for about $20 on Amazon. Best wishes!

@viCoN24 10 ай бұрын

Doing my part on 3k likes so that we get the next part. Great video!

@turnoverbros 5 ай бұрын

Ahh yes, both of my longest runs this year in a row, very treating my body well

@olamarvin 10 ай бұрын

I do calf raises on a stair step so I can start from a deeper, more flexed position. Good or bad?

@kristacervantes9952 5 ай бұрын

I always reach a point in my training where I start getting lateral ankle pain. I suspect it is peroneal tendonitis. I also think I have plantar facciitis. Would love any pointers!

@DanielKillian 10 ай бұрын

I have those small lumps of hard skin on that part of my foot near my big toe. I just assumed it was something I'd have to deal with. Seems fine in my wide Ghosts but rubbed a bit doing 21km in Hyperions as they dont come in a wide 😢

@Jay-sd9ye 10 ай бұрын

I'm having itb band issues with my kneez. It's severely hindering my running. 2 weeks in it hasn't gotten better.. Itb, pain in outside of knee joint. Not the cap. Just outside at the bend hurts bad..

@ArneStabel 10 ай бұрын

@Manni: is the exercise at 9 minutes just an easier version of the smilar looking with straight legs or should I do both or only the one shown in the video?

@hollandp9606 10 ай бұрын

Please do something about high feet arches and foot support. Even having good shoes will not fix this problem. Until I learned about my foot structure I couldn’t jog more than 30km due to pain in my feet bones.

@philmcl9370 10 ай бұрын

My right Achilles is tight as hell and sore, although with a support I can run on it. During the run is OK, afterwards it’s so tight and sore!

@Spendarellaa 10 ай бұрын

I think I have patellofemoral pain for a few days after a testing run. It’s worse when I’m walking up a slight incline. What exercise will help?

@movementisenergy 8 ай бұрын

Hi! Now during my off season I’m running three days a week and doing two weekly strength training sessions (3+2). I’m not sure whether I will run 4 or 5 days a week during my marathon training. What are your thoughts of incorporating strength training into marathon training schedule? Is it better to have a 4+2 ( 5+1, in case of 5 running days) schedule or is it better to lift on running days (after running) in order to have additional rest days? I would prefer 4+2 or 5+1 approach, but then I will have fewer rest days, right? I would really appreciate your answer. Thanks a lot! Btw, I was heavily overtrained for two years a couple of years ago. Since my complete recovery, I have already run some relatively successful races, but I am paying my attention to the intensity of my training (before overtraining I always thought that training more is always better, not sure about that now).

@2KEEPYACOOL 10 ай бұрын

I have issues with my Chondromalacia patella in both knees as well as my bicep femoris tendon in the back of my knee. I've been running for nearly 10 years. I used to run distances of 10-13 miles a run and an average of 40 miles a week. My assumption is that I have a muscle imbalance. Some muscles are over compensating and well developed while others are dormant. I've been doing a lot to work on the glutes that have been dormant due to a sedentary lifestyle, lot of sitting. In addition to stretches and strengthening exercises, I've done a lot of graston therapy and red light therepay and that certainly helps in recovery. Can anyone provide some suggestions?

@DarkDreams685 10 ай бұрын

Pain behind my left patella for too many months. I really must stop this week and rest it as I am now struggling with the stairs 😬

@JanneRasanen2 10 ай бұрын

Possibly chondromalacia so test if you have gluteal amnesia and train the butt muscles to fire instead of being quad dominant. Which squashes the soft tissues between patella and femur. Strengthening the butt helps the knee.

@DarkDreams685 10 ай бұрын

@@JanneRasanen2 Thanks for the advice 👍

@LauraTrauth 10 ай бұрын

Oh heck yes. Ran for a year with upper hamstring tendinitis. Finally did PT for it and it's much better now. Currently running with post-tibial tendon disfunction. Not fun. Trying to avoid cambered road surfaces and keep my volume low, but I can't just NOT run or walk - not if I want to stay sane. 😣

@jessruns123 10 ай бұрын

I’m dealing with Posterior Tibia Tendonitis and some knee tendons issue, there’s no way I can run without it coming back painful the next day. You are so lucky to be able! Wishing you a speedy recovery!

@LauraTrauth 10 ай бұрын

@@jessruns123 Not saying it isn't painful but I can't stand it if I can run or at least hike, so I take an Advil, use KT tape as my PT advised, and suck it up. I'm also having it k-lasered which is helping a lot. My PT also showed me how to massage it. I wish you a speedy recover too!!!!!!

@jessruns123 10 ай бұрын

@@LauraTrauth thanks. I’m dying to get back out there again, so I woke up with a desire to try again. Going to get back on routine with my PT exercises and start off walking on a local short dirt trail. This Tendonitis has definitely been a tough mental road trip.