As the snow melts, prevent the big three running injuries

This week, I want to revisit a column I did 16 months ago. Spring is getting close and for many of us, we will start to pick up the amount of running time we dedicate to our training and fitness.

They say you should fail often when doing things you love so you can learn to do them better. If this is true, I should be nearing genius when it comes to running.

I have encountered what I call the big three running injuries and since I have not been such a genius, I have managed to do them more than once with my running endeavors. Those big three are: Plantar fasciitis, Achilles tendonitis and shin splints. Let's take another look at some information that may be helpful as you kick in for this season's running.

1. Plantar fasciitis is inflammation of the thick tissue on the bottom of the foot. This tissue is called the plantar fascia. It connects the heel bone to the toes and creates the arch of the foot. This injury tends to occur when you have excessive probation, tight calf muscles or a tight Achilles tendon.

2. Achilles tendonitis is a condition of irritation and inflammation of the large tendon in the back of the ankle. Achilles tendonitis is a common injury that tends to occur in recreational athletes or in runners that over-train.

3. Shin splints or tibial stress syndrome occurs when a muscle becomes irritated or swollen causing pain. The big muscle on the outside of the shin is called the tibialis anterior and over use and/or overpronation creates the very painful and chronic condition.

Whether you're a weekend warrior, casual jogger or an elite marathoner, running can take its toll on the body. When you run, your spine, hips, legs and feet are continuously being put through stress and impacts that can cause injury. Here are a few key points to follow that will help avoid the big three.

• Make sure your running shoes are right for your feet and how you run. Get fitted at a retailer that specializes in running shoes and gear.

• Do not overdo it when you are getting started. Start out with shorter runs and an easy pace. Listen to your body and only increase your miles and intensity if it feels right. Your body will tell you when you can do more and your pace will improve as your strength and endurance grows.

• Proper warm up and stretching will go a long way toward injury prevention. Remember that it is more important to warm up, take an easy pace for the first 10 minutes and then stretch if you feel the need. Many elite runners prefer and recommend stretching after a run. Allow time to cool down and then do basic stretches. If you notice soreness, pain or swelling, apply ice to the affected area. Post-run stretching and icing has helped me the most for a solid recovery.

• Remember that no matter how good the running shoes, stretching, or your strength and endurance, all runners experience strains, sprains and injuries. With that said, I have found one set of products to be incredibly effective for tackling my reoccurring running injuries. Trigger Point Technologies foot and lower leg kit helps me recover from plantar fasciitis very quickly, in just 9 weeks. The same thing happens with both Achilles tendonitis and shin splints. I was able to quickly work through those issues using the Trigger Point Technologies products.

After working through my injuries, I started a daily regimen using their products to keep all my running parts loose, strong and stabilized. For more information on TPT products, check out: http://www.tptherapy.com/

Judd Jones is a director for the Hagadone Corporation.