Running From Injury: 7 Tips to Prevent Running Injuries
Nearly 80% of runners are injured each year. Read on below for 7 tips to keep you healthy and on the move!
- Stick to a plan for increasing mileage. Upping mileage unexpectedly is a major cause of overuse injuries like shin splints and tendonitis.
- Warm up and cool down. Prepare your body for the stress it is about to endure.
- Check your form. Smooth and efficient form is key. Poor form can hinder performance and lead to pain.
- Replace your sneakers. Keep track of how many miles your shoes have logged. Be sure to replace them every 300-500 miles. Gradually break in new shoes to prevent foot pain.
- Keep it even. Before hitting the rough terrain, ease your way into running on level surfaces. Prevent unnecessary twists to your ankles and knees.
- Add in strength training. Even if running is your preferred form of exercise, weight lifting can increase structural fitness to strengthen running muscles and prevent injury.
- Know your limits. Over-training can cause overuse injuries. Rest days are extremely important to peak performance!
How can physical therapy help you achieve peak running performance?
Whether you want to prevent injury, receive a running biomechanical analysis or rehabilitate after an injury, physical therapy can help you achieve your running goals. Most injuries are caused by overuse or improper use with repeated force over a prolonged period of time. Repetitive force of pounding on the pavement, muscle imbalances or improper mechanics can cause injury by adding unnecessary stress to the body.
A physical therapist can identify muscle imbalances and biomechanical issues and work with you to create a personalized program to help you return to running without pain and with lower risk of injury. Running programs we offer include:
- Biomechanical Analysis
- Injury Rehabilitation
- Injury Prevention
- Training Tips
To find a Renue clinic near you and request a free consultation, please click here.