Crosstraining for the walking wounded.resting from running injuries doesn't have to take you out of the game altogether. Crosstraining can help you maintain fitness gains, strength, flexibility and your sanity while allowing injured tissues to heal. Make sure you have a good diagnosis and that you've corrected the training errors that contributed to your injury. Here are some suggestions for crosstraining that you can use for certain common injuries.
Achilles tendinitis--Cycling eliminates the impact that is a major culprit in Achilles injuries. It stretches without lateral stress and builds leg muscles (especially the calves) that can help with injury prevention when you're running again.
Hamstring strain--Try rowing, but take it easy at first. Rowing strengthens and stretches the hamstrings and back muscles. Weak and inflexible hamstrings can be a set-up for strains and pulls.
Runner's knee--Swim to maintain cardiovascular fitness cardiovascular fitness Fitness A benchmark of a subject's cardiovascular and respiratory 'reserve', assessed by exercise testing; improved CF ↓ risk of acute MI. See Aerobic exercise, Exercise, MET, Thallium stress test, Vigorous exercise. Cf Anaerobic exercise. , but head to the weight room to solve your knee problems. Build your quadriceps quadriceps /quad·ri·ceps/ (kwod´ri-seps) having four heads.
The large four-part extensor muscle at the front of the thigh.
adj. , particularly the vastus medialis vastus me·di·a·lis
A muscle with origin from the shaft of the femur, with insertion into the tibial tuberosity, with nerve supply from the femoral nerve, and whose action extends the leg. obliqus with straight leg raises The Straight leg raise also, called Lasègue sign or Lasègue test, is a test done during the physical examination to determine whether a patient with low back pain has an underlying herniated disk. . This is the muscle that bulges just above the kneecap kneecap (patella), saucer-shaped bone at the front of the knee joint; it protects the ends of the femur, or thighbone, and the tibia, the large bone of the foreleg. The kneecap is embedded in the tendon tissue of the quadriceps femoris, a large thigh muscle. on the inner side of your thigh. It's responsible for proper tracking of the kneecap.
Shin Splints--Deep water running works all the muscles used in running, minus the impact. Once your shin pain is gone, reintroduce ground running (and the force of gravity) gradually.