Running Injuries
With spring around the corner, many decide to take up running as a way to break “cabin fever” and to get in shape. Others see the return of warmer weather as a start to another competitive season of road races. However, up to 70% of all runners will experience some sort of injury during a typical season. Prevention and early treatment of running injuries is crucial to keep you on track toward your fitness or competitive goals. Here are a few guidelines that will help minimize your risk of injury.
- Check with your doctor. This is important if you are starting any new exercise program.
- Start slowly. The majority of injuries occur as a result overtraining. Avoid doing too much too soon. You should only increase mileage 10% per week at most.
- Find a partner. It is more difficult to “blow off” a running session when another person is expecting you. A partner can also challenge and motivate an experienced runner to stick to a training schedule in preparation for competitive events.
- Keep a diary. This should include the mileage, terrain, and how you felt after the run. It is a great tool to help you progress your training, and to pinpoint problems with overtraining and injury.
- Wear proper footwear. Purchase footwear from a retailer that is experienced in sales of running shoes. The most expensive shoes aren’t necessarily the best shoes. A knowledgeable sales person should know this. Running shoes should be replaced after about 400 miles regardless of appearance.
- Flexibility. This is key to preventing injury. Stretching should include all the major muscle groups of the legs. Keep in mind that stretching is more effective after a workout when the muscles are warmed up.
- Listen to your body. Pain experienced after an intense exercise session is expected. However, pain that occurs while exercising, or is steadily increasing over time is a potential problem.
Choice Physical Therapy offers complimentary Safe Sport injury screenings in all our locations.
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