There are many people who have busy schedules which can make it difficult to practice adequate warm-up and cool-down stretches before running. It is important to make time to properly stretch before and after running as this may help to prevent running injuries. Beneficial changes that can help to avoid injuries consist of improving form by maintaining good posture and practicing correct training procedures. Research has shown it helps runners to gradually increase mileage and speed, and it is important to stay hydrated and eat enough protein. Additionally, when one day per week is taken off from running, it can help to give the body adequate time to rest. If you have questions about how running injuries can affect the feet and how to avoid them, please consult with a podiatrist.
All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact Michael Tomey, DPM of Cary Foot & Ankle Specialists. Our doctor will treat your foot and ankle needs.
How to Prevent Running Injuries
There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup. Another common mistake is jumping into an intense routine before your body is physically prepared for it. You should try to ease your way into long-distance running instead of forcing yourself to rush into it.
More Tips for Preventing Injury
- Incorporate Strength Training into Workouts - This will help improve the body’s overall athleticism
- Improve and Maintain Your Flexibility – Stretching everyday will help improve overall performance
- “Warm Up” Before Running and “Cool Down” Afterward – A warm up of 5-10 minutes helps get rid of lactic acid in the muscles and prevents delayed muscle soreness
- Cross-Training is Crucial
- Wear Proper Running Shoes
- Have a Formal Gait Analysis – Poor biomechanics can easily cause injury
If you have any questions, please feel free to contact our office located in Cary, NC . We offer the newest diagnostic and treatment technologies for all your foot care needs.
