Running is one of the most common forms of exercise, and is something many people turn to to manage stress, stay active and spend time outside. While running can be great for your health, it’s important to know how to avoid running-related injuries so you can stay on your feet and keep pain at bay. Therefore, we’ve gathered some helpful tips that you can use to avoid running-related injuries below.
#1 Buy the Right Shoes
Feet come in all shapes and sizes, meaning running shoes aren’t a one-type-fits-all. Instead of guessing and ordering a pair online, or heading to your local sporting goods store and staring at the wall of shoes, ask an expert for help.
A specialty running shoe store, or even an experienced associate at a sporting goods store can assist you in evaluating your foot type and finding a shoe that fits both your feet and your running style. It’s much easier to find what you need with help from a knowledgeable and experienced source.
Keep in mind that, as a runner, your shoes are your most valuable and important piece of equipment. Don’t skimp in this department just to save a little bit of money. Your feet, ankles, and knees will thank you.
#2 Consider a Running Evaluation by a Physical Therapist
Many physical therapy clinics now offer running evaluations to help you identify any potential strength imbalances or flexibility issues that could potentially contribute to an injury down the road. During these evaluations, your therapist will have you run on a treadmill while they use both their expertise and computer software to examine your form.
Getting evaluated early on in your running routine will help you avoid overuse or strain injuries.
#3 Increase Distance Gradually
Running long distances takes stamina, which requires time to build. Your cardiovascular system can be trained relatively quickly to help sustain long-distance runs, but your bones, tendons, ligaments and muscles adapt much more gradually.
You’ll avoid running-related injuries by building up to long distances over time. Use the 10% rule – never increase the number of minutes (or miles) run by more than 10% each week.
When To Seek Help for Pain
If you experience any of the following symptoms while running or exercising, reach out to your doctor for help:
- Joint Swelling or Instability
- Pain That Worsens Over Time (especially pain in knees or ankles)
- Mechanical Symptoms: Painful Popping or Cracking
Sports Related Injury Care in Houston: Minivasive Pain and Orthopedics
At Minivasive Pain, we specialize in pain management. It is our mission to treat the causes of your pain with both the highest standards of care and quality. With several locations throughout the Houston area, caring for your back pain is easy. To learn more, or to schedule an appointment, visit https://minivasivepain.com/contact-us/ or call us at (346) 800-6001.