Take It in Stride: How to Avoid Running Injuries

Take It in Stride: How to Avoid Running Injuries

Avoiding Running Injuries…

Have you ever dealt with running injuries? The kind that come from the constant pavement pounding that you put your body though while running? Check out how to prevent common running injuries, especially ones that affect your feet!

Getting healthy while avoiding injury

When you run, the 26 bones, 33 joints, 112 ligaments and other structures in your feet can take a beating.

Your foot hits the ground with a force three or four times the body’s weight at each stride.

Here are some tips to help prevent foot injuries that might otherwise sideline you from running.

Strengthen Your Body

Strong muscles, ligaments and tendons are less prone to injury. In addition to strength, you should strive for balanced muscles. Remember, a muscle that isn’t strong enough or isn’t being used means other muscles are overworked, increasing the risk of injury.

Strength training also promotes coordination between brain and body so that you move smoothly.

Take It in Stride: How to Avoid Running InjuriesPractice Good Form

No matter how strong your muscles are, if you have a bio-mechanical problem like knock knees, you are at higher risk of injury.

Gait retraining can allow you to compensate for bio-mechanical problems. A physical therapist who has gait-retraining experience can help you correct your form. Don’t try to do this on your own, as you really need expert guidance and feedback to correct the problem.

Wear the Right Shoes

Shoes can make or break you as a runner. Proper shoes can reduce injury risk—you may need more than one pair if you run in different conditions such as on a paved road compared to a woodland trail.

Always break in new shoes gradually and buy new shoes before the current shoes become too worn to provide support. Pay close attention to proper fit.

Don’t Push It

Doing too much too soon or too often is a set-up for injury. Repetitive motion injuries in particular can sneak up on you, so pay particular attention to even minor aches and pains.

If you start to hurt—especially if the pain is localized to one area and doesn’t go away by the next day—the odds are you are overdoing it.

See a Foot Doctor

A foot doctor or podiatrist clinic such as Advanced Foot & Ankle Centers of Illinois is a specialist in the care of the foot and ankle.

A consultation can help identify problems that predispose you to foot injury. You may need an orthotic (special shoe insert) or other help to run without incurring an injury.

Wrap-Up

Running is a great way to keep your heart and body healthy but can take a toll on your body.

These simple strategies can help prevent foot injuries and keep you on your feet for years to come.

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Take It in Stride: How to Avoid Running Injuries