How to prevent common running injuries
If you have ever gone for a run, you know that hitting the pavement can take a heavy toll on your body. From shin splints to the runner’s knee, an injury can take you out during the first leg of a competition for which you’ve spent months training or sabotage your workout.
However, you can help stack the odds in your favor. Whether you’re a beginner or a pro, here are six things you can do to help minimize your chances of getting hurt.
Wear proper footwear
Boost your confidence with the right running shoes before you even hit the pavement or track. To guarantee the best fit, get a proper fitting at a specialty running store and wear your usual running socks when you go. It’s not enough to buy the right shoes; you also need to maintain them properly.
Flex your muscles
One of the best ways to prevent an injury is to keep your body loose and limber. To do this, add flexibility exercises into your routine. Yoga is a great way to improve your flexibility. It can enhance your balance and flexibility and leave you feeling calmer and more mentally focused.
Hit the gym
The stronger your muscles are, the less likely they will break down. Strength training can help you increase muscle tone, strength, endurance, and bone density. Ideally, you can work out with weights at the gym or home one day and run the next day. Lift when your schedule can accommodate it.
Listen to your body
If you’re feeling sluggish or run down, it’s best to skip training that day (no one knows your body better than you do). Or you may need to reduce the time or distance you were initially planning to run. Rest is also critical so take time off from running each week to help avoid injuries and fatigue.
Build strength and endurance
Always take it slow when you’re starting to work out. If you’re training for a 5K run, you’re not going to run that distance on your first day of training. Start with shorter runs and gradually increase your distance over several weeks.
Speak with an Orthopedic Specialist Today
Are you suffering from a recent injury? Make an appointment with one of our orthopedic specialists today to start your healing journey. OrthoArizona has nearly two dozen offices throughout the Valley, each focused on quality care, compassion, and excellent customer service. Since 1994, OrthoArizona has been dedicated to compassionate care of the highest quality.
The advice and information contained in this article are for educational purposes only and are not intended to replace or counter a physician’s advice or judgment. Please always consult your physician before taking any advice learned here or in any other educational, medical material.