Injury Prevention

'Tis the season for races.............and injuries. Whether you run, bike or swim, it seems that at some point people can't escape the season without an injury (or two, or three). Why is that? Well, for most people it's because they skip some important and necessary steps in their training, and they don't think about it until they are injured. For others, it's just that they don't know that they are doing something wrong; and for a select few, it's usually because they are irritating an old injury and don't know how to get past it.
Today, I am going to give you some tips on how to prevent getting new injuries as well as preventing  flare-ups on old ones.

RUNNERS:
1-Shoes.Believe it or not, they make a huge difference. In this case, you truly do get what you pay for. I'm not telling you to go out and buy the most expensive pair you can find, but I am telling you not to go places like WalMart or Target, either. Your best bet is to go to a specialty running store, because the people that work at these places know what they are talking about, and they can help you find the right shoe for you. If you are in the Salt Lake area, I recommend Salt Lake Running Company. If you are anywhere in Utah, some other good places are Runner's North (in Logan), Striders (Layton), GetFit (Highland), and St. George Running Center (St. George). If you are outside of Utah, I suggest looking up a local running store near you.
2-Strength Train. To me, this is at the top of the list, along with finding the right shoes. More often than not, people forget about strength training (case-in-point, read about the mistakes I made while training for my first marathon).When I hear from runners, cyclists, and swimmers that are injured and when asked what they do for strength training, I get a "deer in the headlights" look- that tells me right away that they don't do it. If your core isn't strong, then it can't support your body well enough during the rigorous workouts/runs you put it through. If your upper body isn't strong, then it's your lower body that takes most of the abuse-which, leads to knee, hip and IT injuries, among other things. DON'T SKIP STRENGTH TRAINING. For ST exercises, check out websites such as http://www.runnersworld.com.
3- Cross Train. This pretty much goes hand-in-hand with Strength Training. To put it simply: if you do the same thing every day, you work the same muscles and you get the same results.Switching things up helps to build and strengthen muscles throughout your entire body. Take on swimming or cycling a few times a week; instead of always running the treadmill, try out the elliptical or a spinning class. This, along with strength training exercises will help make you stronger and less likely to get injured. It will also help build your endurance.
4- Roll Out. What? Yes, roll out. Let me just tell you what a great thing this is .It is a lot like a deep tissue massage (only less expensive). Rolling is beneficial in that it relieves pain and tension, it can prevent future injuries, and it can help improve your training. Since I started rolling out, my calves and IT band haven't had problems. You can roll out your glutes, calves, quads, hamstrings, IT band-pretty much anywhere that needs muscle tension relief. For further tips on how to roll out after your workout, go to http://www.runnersworld.com/article/0,7120,s6-241-285--11556-0,00.html
5- Stretch. People tend to do one of two things when it comes to stretching: They either stretch before they're warmed up, or they forget to stretch all together. The best thing to do is to stretch after your body is warmed up (usually a good ten minute jog or warm-up on a cardio machine), or wait until after your run. The reason for this is because once your body is warmed-up, your muscles become loose and more flexible. If you stretch before your muscles are loose, you are more likely to tear something and cause a new injury, or worsen an already existing one. Believe it or not, yoga is a great way to stretch after a rigorous workout. Not only does it help restore tired muscles, but it helps prevent injury and it increases your flexibility.

CYCLISTS: 
1-Helmets. Yes, this is my #1 tip for cyclists. Why? Well, if your head becomes part of the road and you're not wearing a helmet, then you most likely won't be riding again (if you know what I mean). Don't think you're too cool for a helmet; it's better to be safe than sorry. If you race, then you already know that most, if not all races require helmets. Head injuries are among the worst and hardest to recover from.
2-Bike Fit. Cyclists experience some intense injuries due to an ill-fitting bike. Go to a specialty cycling store and get properly fitted for your bike. Doing so can help prevent injuries like lower back problems, saddle sores, groin problems and hand and wrist problems. This is also something that you get what you pay for. You don't need to buy the most expensive bike, but find one that works best for you.
3-Strength Train. This is just as important for cyclists as it is for runners. If you don't have a strong core, then your body won't be able to withstand the long rides you're putting it through. If your knees and legs aren't strong, then they won't be able to support the abuse you're putting them through. Knee and lower back injuries are the most common among cyclists.
4-Cross Train. Again, this is just as important for cyclists as it is for runners. Do the same thing every day, and you will get you the same results. To improve your workouts and prevent injury, incorporate cross training exercises into your workouts.
5-Roll Out. Another important step that all athletes should do after a hard workout. Rolling out those sore and tired legs and back will help relieve muscle tension, loosen scar tissue, and help prevent further injury.
6-Stretch. Not only does stretching after a hard workout feel good, but it helps prevent injuries and increases your flexibility. As with runners, I recommend trying yoga.
7-Warm Up. If you are riding in weather colder than 60-65 degrees, then you should wear half-tights or knee warmers to keep your knees warm. Although it may be sunny, if you are riding in cooler weather without protecting your knees, then you increase your chances for injury.

SWIMMERS:
1-Lessons/Classes. If you are planning on swimming in any kind of race, it is important to know what you're doing. If you need to, take or re-take swimming lessons (that would be me), and then locate a Master's Swimming Group near you and learn how to swim competitively. You will learn techniques that can help prevent injuries and will keep you from drowning. 
2- Warm Up. Taking time to warm up before jumping into the water for a rigorous workout can help prevent injuries. All it takes is about 5 minutes. Do some jumping jacks, go for a jog or do some stationary cycling.
3-Stretch. After you take a few minutes to warm up, take a few minutes to stretch. However, stretch slowly and gently, and hold each stretch for about 30-45 seconds.
4-Strength Train. Yes, strength training is just as important for swimmers as it is for runners and cyclists. Strengthening areas such as your core and upper body can help prevent such things as shoulder and back injuries.
5-Cross Train. Same thing for you as for the runners and cyclists. Doing the same thing produces the same results, and increases your chances for injury. Add running, cycling or the elliptical to your workouts.
6- Roll Out. Swimmers, if you don't roll out, you should. Just like the runners and cyclists, you will benefit from rolling out after a rigorous workout. Rolling out isn't just for the lower body; you can roll out your back and neck muscles, as well as your biceps and triceps.


**No matter what kind of workout you do, make sure you always:
1-Stay hydrated
2-Fuel up with a light, healthy meal before your workout, keep healthy energy snacks handy for your long workouts, and eat a healthy meal with protein within 30 minutes after your workout.