Running can be hard on your body, especially when training for and subsequently running a marathon. Aches and soreness can be common in a workout routine, but common running injuries include runners’ knee, plantar fasciitis, Achilles tendonitis, shin splints, and stress fractures. You can prevent running injuries by developing a strategic and proactive running program.
WARM-UP
You should take it slow if you are new to running or returning from a hiatus, and no matter what activity you are participating a good rule of thumb is warming up for at least 5 minutes. A warm-up routine before exercise can do wonders to prevent injury. A good warm-up prepares your body for more intense activity. It gets your blood flowing, raises your muscle temperature, and increases your breathing rate. Warming up gives your body time to adjust to the demands of exercise. Not only does this help prevent injury, but it will also help improve your overall performance and help get you the results you want out of your run.
STRETCHING
Stretching can be incorporated into a pre-workout warm-up or done separately; both can help prevent injuries! Performing dynamic stretches before physical activities have been shown to allow for the activity. It may also help improve your performance in an athletic event or exercise. Without flexibility and range of movement, you are at risk for joint pain, various strains, and possible muscle damage. Giving yourself time to stretch before and after a workout can help with soreness and prevent injury.
WEAR RUNNING SHOES
While it might seem tempting to exercise in whatever shoes you have around the house, using the wrong footwear can lead to some significant problems! Running in shoes not made for running can cause various issues, from your feet and ankles to your back. You always want to wear shoes that are designed specifically for the purpose you’re going to be using them for, and if you’re going to be using them often, it’s a good idea to find a shoe store that can analyze how you walk and helps you find the right shoe to fit your needs!
PLAN FOR THE WEATHER & ENVIRONMENT
It is a good idea to run in the shade. If you can’t run in the shade, use sunscreen, wear UPF clothing, and wear sunglasses to protect yourself from the sun. If it gets hot, get your run done in the morning. Run on a smooth, even, and somewhat soft surface to avoid stress on the ankle and foot. If you are running on a track, it is a great idea to switch directions halfway through to create and even pressure on your feet.
MORE ABOUT COMMON RUNNING INJURIES
At OrthoManhattan, we treat a variety of running injuries and conditions, with some of the most common being knee injuries, fractures, ligament injuries (including the anterior cruciate ligament and the collateral ligaments,) arthritis, and injuries to the meniscus; you can learn more about the common knee injuries we treat here, along with some of the knee treatments we offer. If you could not prevent running injuries, have suffered an injury, or have been living with pain for any length of time, please contact us through the form on the right side of this page or by making an appointment here. We’d love nothing more than to get you back to pain-free living. Happy Running!