Whether you are a seasoned marathon runner, a light jogger, or just getting started; runners of different commitments can all benefit from following the same set of training guidelines, says Coach Vic Gainer of the National Federation of State High School Associations (NFHS). Following these guidelines, Gainer suggests, can aid in the prevention of running injuries.
Cement surfaces, with their denseness, can be damaging to the feet and knees. Along with fast downhill runs and slanted terrains, these should all be avoided. Different distances should be run if you are a daily runner as opposed to running the same distance. Additionally, choose to stretch after running at least one mile instead of stretching before a run.
All runners are susceptible to injury. If you’re a runner and you’d like to learn how to protect yourself from getting hurt, see podiatrist Paula F. Raugellis, DPM of Greene Podiatry Assoc Inc. Dr. Raugellis will treat your foot and ankle needs.
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. Runner’s knee usually is treated with strengthening exercises focusing on the quad muscles and sports orthotic. 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.
If you have any questions, feel free to contact our office in Waynesburg, PA. We offer the latest in diagnostic and treatment technologies to meet all your needs.
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