Many beginning runners make mistakes that can cause injuries. Here are a few tips to prevent that from happening. Start with getting running shoes that are right for your feet, which includes evaluating your running style and foot type. It is recommended to replace shoes after about 350 miles, and to alternate with an extra pair when you are halfway through the lifespan of your first pair of shoes. Second, try to avoid doing too much, too soon. Experts agree that the easiest way to get injured is by running too far, for too long, too fast, and too often. It is advised to increase mileage by a maximum of 10 percent a week. It is also recommended to combine walking and running, at first, as well as taking at least one day off between runs. One of the most common causes of injury in beginners is overstriding, which consists of landing heel first with your foot ahead of the body’s center of gravity. Instead, try landing midsole, with the body’s weight directly over the foot. If you need further guidance about gait and foot type, or are having problems with your feet after running, please consult with a podiatrist.
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 from The Foot and Ankle Associates of North Carolina, PLLC. Our doctors will treat your podiatric 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 Ahoskie, Durham, Raleigh, and Rocky Mount, NC. We offer the newest diagnostic and treatment technologies for all your foot care needs.