Turkey Trots are a wonderful way to kick off Thanksgiving morning, but they can come with their own set of challenges, especially for those who only run on special occasions!
As a physical therapist, I often see people nursing the same types of injuries after holiday races. To help you enjoy a safe and happy run, we’ll cover four common injuries runners encounter and share some simple tips to avoid them to get your body Turkey Trot ready!
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Table of Contents
1. Ankle Sprains
Ankle sprains are one of the most common injuries people experience during a Turkey Trot. Running on uneven surfaces or making quick turns can put extra strain on your ankles, especially if you’re not used to running regularly. When you twist or roll your ankle, the ligaments around it can stretch or tear, leading to pain, swelling, and limited movement.
How to Avoid It: A solid warm-up can make a big difference here. Try some gentle ankle circles and calf stretches before you start to get your joints ready for movement. Stable, supportive shoes are also key—choose a pair that provides good ankle support and grips the road well. Finally, practice mindful running by keeping your steps light and watching the ground ahead, especially if the course is uneven. A little extra care can go a long way in keeping your ankles safe!
2. Shin Splints
Shin splints are another common complaint among Turkey Trot runners, especially if you’ve recently upped your mileage or are running on hard surfaces. Shin splints occur when the muscles and tendons around your shin bone become overworked, leading to pain along the front of the leg. This can be particularly bothersome for newer runners or those who haven’t been running consistently.
How to Avoid It: Start with a gradual warm-up, including dynamic stretches like calf raises and toe taps. If you’re not a regular runner, try easing into running by combining short intervals of walking and jogging to keep from overloading your shins. Supportive shoes with good arch support can also help reduce the impact on your legs.
3. Runner’s Knee
Knee pain, often referred to as “runner’s knee,” can crop up after repetitive impact on the knees, particularly when running on hard surfaces. Turkey Trots can be tough on the knees, especially for anyone without consistent running training. Pain typically centers around the kneecap, making bending and straightening the knee uncomfortable.
How to Avoid It: Strengthening the muscles around your knees—like your quads and hamstrings—can provide extra support and prevent strain. Before the race, include some dynamic stretches like lunges or leg swings to warm up these muscles. During the run, focus on maintaining a comfortable, steady pace, and avoid sudden speed changes that could strain the knee.
4. Muscle Strains
Sudden starts, high intensity, or not warming up properly can lead to muscle strains in areas like the hamstrings and calves. These muscle strains often occur when muscles are forced into movements they’re not ready for, resulting in sharp pain, tightness, and limited range of motion.
How to Avoid It: Warm up those muscles! Dynamic stretching for the legs, like leg swings or butt kicks, can help prepare your hamstrings and calves for the race. Also, pace yourself—avoid sprinting right out of the gate. Starting slowly allows your muscles to adjust, reducing the chance of strain. And remember, if you feel any tightness or discomfort, take a moment to stretch it out and prevent further injury.
Need Physical Therapy Support Before Your Turkey Trot?
Ready to run safely this Thanksgiving? If you need more tips or personalized advice, reach out to us—we’re here to help you stay pain-free and enjoy keeping active pain-free! Give us a call at (949) 565-4944.
If you’re not quite ready to speak, download our FREE running tips guide. Full of tips to help you stay active and fit and avoid injuries.
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