What’s the best way to avoid athletic training injuries?

Want to avoid serious injuries during your athletic training?  My best advice: take care of them before they happen. While some injuries are inevitable, there are some things you can do to take care of your legs.

Max Boettner is a licensed athletic trainer for the Aurora Sports Medicine Institute.

The first thing to do is to always have a proper warm-up.  Walking for 5-7 minutes before you run helps to gradually build your heart rate, respiration and blood flow.

After your run, be sure to walk for another 5-10 minutes before stretching.  Stretching post-run will cause a greater change in muscle length and help limit the soreness that will inevitably come.  Things like a foam roller or The Stick are great tools to keep your muscles from getting tight or very sore.  It is also very important to train in proper shoes and always stay hydrated!

It is NOT always a great idea to run through the pain.  It is inevitable that you will get sore muscles, and that general soreness is something that you can run through.

If you start experiencing pain that doesn’t feel normal, cut back your activity and see if that helps.  If that doesn’t work, get it checked out by a health care provider.  Trying to run through that pain could lead to more serious injuries, and those injuries will keep you away from running longer!

Personally, I am happy to say I am finally at a point where not every run makes my legs sore.  If I go longer than usual, I might feel it a little bit the next day but it has been a lot better than the last few weeks.  I have been fortunate to not have any major pains a month into a new training routine and I am very diligent about doing the different things I mentioned above to try to keep the pain away!  I use The Stick daily on my calves, quads, hamstrings, and IT bands.  I also like to use a foam roller but The Stick is more readily accessible to me.

I have already been receiving questions, responses and requests for training advice.  PLEASE keep them coming!

Don’t give up the sport — give up the pain! Visit the Aurora Sports Medicine Institute at 13 Wisconsin locations, visit our website, follow us on Facebook, browse our YouTube channel, or call our hotline at 1-800-219-7776.


About Max Boettner

A licensed athletic trainer, Max Boettner looks forward to the challenges of working with athletes of all ages and abilities. He graduated from the University of Wisconsin – Milwaukee with a Bachelor of Science degree in athletic training; his experience includes a football internship at Northwestern University, Evanston, IL, and seasonal athletic training coverage for the Milwaukee Mustangs Arena Football League Team , and coverage for various UW-Milwaukee Athletics. From injury prevention and rehabilitation to athletic performance, Max is an athlete’s best friend because he understands the drive to “stay in the game”. Originally from Waunakee, he now calls Milwaukee his home. When not working in the clinic or with athletes at Whitefish Bay High School, Max enjoys participating in sports, especially golf and football.
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