Kathleen Trotter, personal trainer and writer for the Huffington Post, has developed four steps to ensure injury free running.Step1: Make recovery top priority. Be sure schedule stretches, massages, and get enough rest for the body to recover after running.
Step 2: Listen to your body. If you are experiencing foot pain during your running session, don’t ignore the pain. Instead participate in another exercise that puts less pressure on the feet.
Step 3: Progress gradually. If you have spent all winter doing everything but running, it is not a good idea to start running at an extreme level. Instead work your way back into running for long periods of time.
Step 4: Do not just solely run. Since running is so hard on the body and puts a lot of stress on the joints, tendons, and ligaments, it is a good idea to mix up exercises by trying strength training, core training, stretching, and massaging to reduce these stresses.
Runners can still be prone to running injuries even with proper precautions. If you are suffering from a running injury see Dr. Moshe Hillel of Advanced Footcare NY. Our doctor will provide you with quality treatment and assist you with all of your foot and ankle concerns.
How to Prevent Running Injuries
Many common running injuries are caused by overuse and overtraining. When the back of the kneecap starts wearing out and starts causing pain in your knee, this is commonly referred to as runner’s knee. Runner’s knee is a decrease in strength in your quadriceps and can occur if you’re not wearing properly fitted or supporting shoes. To prevent runner’s knee, focusing on hip strengthening is a good idea, as well as strengthening your quads to keep the kneecaps aligned.
What Are Some Causes of Running Injuries?
- One cause of a common running injury is called iliotibial band syndrome.
- Plantar fasciitis is also another common injury.
- Stress fractures can occur from overtraining, lack of calcium, or even your running style.
Best Ways to Prevent Running Injuries
- Wear footwear that fits properly and suits your running needs.
- Running shoes are the only protective gear that runners have to safeguard them from injury.
- Make a training schedule. Adding strengthening exercises as well as regular stretching can help keep you strong and limber and can lessen the possibility of injuries.
- Stretching keeps muscles limber, this will help you gain better flexibility.
If you have any questions, please contact our office located in Brooklyn, NY. We offer the newest diagnostic and treatment technologies for all your foot care needs.