Injury Prevention & Recovery

Stay healthy with these essential stretches and injury awareness guides.

Injury	Symptoms	Prevention	Treatment
Runner's Knee	Pain around kneecap, worse going downhill	Strengthen quads, avoid overstriding	Rest, ice, knee exercises
Shin Splints	Pain along the shin bone during running	Increase mileage slowly (10% rule)	Rest, ice, compression
Plantar Fasciitis	Sharp heel pain, worst in the morning	Calf stretches, proper footwear	Rolling on frozen bottle, stretching
IT Band Syndrome	Pain on outside of knee	Foam rolling, hip strengthening	Rest, foam roll, glute exercises
Achilles Tendinitis	Pain and stiffness in Achilles tendon	Eccentric calf raises, gradual mileage	Rest, eccentric exercises, ice

Stretch	Hold	When	How
Quad Stretch	30 sec each leg	Post-run	Stand, pull heel to glute, keep knees together
Calf Stretch	30 sec each leg	Post-run	Wall lean, straight back leg, heel on floor
Hip Flexor Stretch	30 sec each side	Post-run	Lunge position, push hips forward
Hamstring Stretch	30 sec each leg	Post-run	Straight leg on bench, lean forward from hips
Pigeon Pose	45–60 sec each side	Post-run	Front shin across body, back leg extended behind
Foam Roll IT Band	60 sec each side	Post-run	Side-lying on roller, roll from hip to knee