Coach Vic Gainer of the National Federation of State High School Associations (NFHS) suggests that standard training guidelines are beneficial for runners of all degrees. If you are looking to create a healthier lifestyle or are even training for your next 5k, basic directions should be followed to prevent running injuries.
Cement surfaces should be avoided at all costs, as the denseness can easily damage the feet and knees; slanted terrains and fast downhill runs should be averted as well. If you run every day, choose to run a different distance each time; running the same distance daily can be harmful. Instead of stretching before a run, choose to stretch afterwards, ideally after one mile.
Runners should be mindful to prevent injuries. If you are looking for more information, see podiatrist Dr. Jack B. Gorman, D.P.M. of Buxmont Foot and Ankle Care Centers. Dr. Gorman can assist you with your foot and ankle concerns.
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: a decrease in strength in your quadriceps that 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.
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. Adding strengthening exercises as well as regular stretching can help keep you strong and limber and can lessen the possibility of injuries.
If you have any questions, please contact one of our offices in Warminster and Newtown, PA. We offer the newest diagnostic and treatment technologies for all your foot care needs.