Injuries to runners are common and to be expected. It is thought that there are four main causes of injuries to runners: repetitive stress and muscle imbalance, poor running technique, poor foot strength and function, and overdoing the training. First, to help prevent muscle imbalance, experts recommend running even a third of the time on varied terrain, rather than on a treadmill, track, or other flat surface. This allows the stabilizing muscles to get involved and become stronger. Second, in terms of form, many runners over stride with a high impact technique. In addition, their shoes often have elevated heels. Instead, it is believed that forward momentum posture, keeping the arms tight to the body, landing with a bent knee, and taking more steps per minute can reduce injury. Third, proper footwear both on and off the trail is important, as is exercising the feet to build up strength. Running shoes without an elevated heel can be safer. At home, shoes that are flat, flexible, and roomy are recommended. Finally, plan ahead for a long run and train over a period of weeks, rather than pushing yourself too hard, too fast. If you frequently experience running injuries, please see a podiatrist on a regular basis for guidance on ways to run more safely.
Exercising your feet regularly with the proper foot wear is a great way to prevent injuries. If you have any concerns about your feet, contact one of our podiatrists of Foot Surgery Specialists of Texas. Our doctors 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. 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.
- Stretching keeps muscles limber; this will help you gain better flexibility.
If you have any questions please feel free to contact our offices located in River Oaks and Sharpstown in Houston, TX . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
