Prevent Running Injuries with Simple Precautions
Preventing Running Injuries: Surface Matters
First, avoid running on certain surface types. Training on cement and downhill ramps can increase your risk for foot and knee injuries because of the impact of your foot fall on these surfaces. To stay safe, avoid running on them. Training outside? Look for more forgiving paths with grass or trails. Otherwise, an indoor session on a treadmill may be safer.
Weather is Also Important
Runners also have to keep weather in mind when it comes to running. Running in the heat can pose serious health risks, such as dehydration and heat stroke.
Adequate hydration is imperative to running, regardless of the climate. Runners should also stretch before and after running to prevent muscle pulls and prepare the body. The right set of stretches helps keep runners strong and injury free.
Consider Cadence, Too
When it comes to preventing running injuries, it’s also important to consider your cadence (how many times your feet hit the ground in a minute.) When you increase your cadence, your stride length appears to decrease, according to this study. And that’s important, because a short stride with a high cadence can reduce the load of each foot strike on your feet. In turn, your injury risk should also decrease.
Now, even with lots of care, all runners are susceptible to accidental injuries. If you’re a runner and you’d like to learn how to protect yourself from getting hurt, see our team of podiatrists in Spring and Tomball TX.
External Cues to Prevent Running Injuries
Got a running partner who’s up for helping you stay safe while you train? This study could be of interest. According to findings in the Journal of Sports Rehabilitation, having someone give you instructions such as “bend your knees more” or “land softly” can help you self-correct your running form, reducing your risk for injury. Don’t have someone to shout those cues for you? Not to worry, there are plenty of other ways we can keep you safe while you train!
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. We usually treat this condition with strengthening exercises focusing on the quad muscles, and by adding a sports orthotic to your sneakers. To prevent runner’s knee, focusing on hip strengthening is a good idea, as well as strengthening your quads to keep the kneecaps aligned. Physical therapy can help you learn the best exercises to heal runner’s knee.
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.
– Stretching keeps muscles limber, this will help you gain better flexibility.
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