National Federation of State High School Associations (NFHS) certified Coach Vic Gainer says that to prevent running injuries, the same training guidelines apply to all runners; whether you are a casual jogger or a marathon-runner.
Choosing the right running surface is of great importance; avoid cement, as it is extremely dense and can harm your knees and feet. Slanted surfaces should also be avoided, as well as running fast downhill. Instead of running the same distance, different distances should be run daily. Stretching should be done after running, particularly after running at least a mile, and not before.
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 podiatrist Dr. Carl Ingrassia, DPM of Fords Foot and Ankle Care. Dr. Ingrassia can 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, please feel free to contact our office in Fords, NJ and East Brunswick, NJ. We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
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