10 Ways to Prevent Running Related Injuries

As a runner, you are prone to a range of common running injuries. These could include runner’s syndrome, chondromalacia, or even ankle injuries that are caused by overuse and straining your muscles and tendons too much. In fact, the wrong type of shoe can exacerbate these symptoms because it is fundamental to provide your foot the right support. These issues may lead to fractures or tendon-related problems which can notably hamper your speed, performance, and sleep. Soreness and pain in the foot and other parts of the leg are typical signs to look out for from this exhaustive list of potential issues. In order to prevent these types of injuries, you can:

Strengthen Your Leg and Core Muscles

Strengthening your leg or core muscles is the key to preventing running-related injuries. Both regions of muscles ensure that you have the support, strength, and load capacity to stave off the consequences of the repetitive loads your body endures while running. The Lunge is a great exercise to begin your routine with as it targets the gluteals, hamstrings, and quads. Another important muscle group to maintain strength is the calf muscle complex, or the gastrocnemius and soleus muscles. These muscles assist with propulsion and need to be strengthened to help prevent injuries such as achilles tendinopathy and plantar fasciitis. Additionally, keeping the lower abdominals and core muscles strong is just as important. Strong core muscles will assist with your running posture, decrease stress on the lower back, and improve the efficiency of your running. Now, who doesn’t want that!

Hydration, Hydration, Hydration!

Drinking enough water is absolutely VITAL for recovery and maintaining a healthy, pain-free, and active lifestyle. Runners, in particular, are in need of proper hydration: when you run, the joints in your legs and back have to deal with an enormous amount of pressure. If these joints aren’t lubricated properly, friction will cause abrasion leading to pain and discomfort. Make sure you drink at least 8 cups of water on a daily basis, and if you’re running long distances in the heat make sure you add to that number to speed up recovery and keep your muscles, tendons, and fractures healthy and hydrated.

Flexibility Is Key

As with most exercises, being flexible greatly reduces your risk of running injuries. When it comes to running, things are no different. Flexibility is particularly important for runners, as it means the muscles are well equipped to deal with varying terrain, obstacles, and exertion. Yoga is a great way to enhance your overall flexibility while building strength and improving balance. These types of exercises strengthen your core, leg muscles, and tendons, thereby correcting your posture during your run. It is far more difficult to injure a strong, flexible muscle, and should a muscle be injured, a flexible muscle is able to recover much faster. Engaging in these types of exercises can significantly enhance your core, leg muscles, and tendons. The result is improved posture during your run.

Gradual Mileage Increase

We all have an innate desire to shoot out the gate at a hundred miles an hour, but anxiety may creep in when one considers the possible adverse impact on one’s health. So, to prevent common running injuries such as the runner’s syndrome, it’s advisable to increase the mileage steadily. According to various research in sports medicine, we recommend no greater than a 10% increase in running speed or mileage per week.

Warm-Ups and Cool Downs

This tip, often overlooked, involves a simple 15-minute warm-up and cool-down routine. Engaging in practices such as some band-assisted stretches to target the patella, a gentle walk for motion practice, or even a little yoga before/after your run could optimize the health of your muscles and tendons.

Rest Days

As any fitness person can attest, rest is an essential ingredient for muscle recovery. Running places a considerable strain on the muscles and tendons, which makes rest days even more important. It’s common to want to push yourself to accomplish all that you can, but pushing yourself will only lead to injuries. Rest days are just as important as the days you spend working out.

Essential Footwear

Knowing when to get new running shoes is crucial. Your shoes do more than cover the distance – they provide support and cushioning for your shin and help reduce the risk of knee and hip injuries. As studies in sports medicine have shown, running can potentially lead to twist/fall injuries due to imbalances in balance and posture. If your shoes hurt your feet while running, then it is time to invest in some new ones.

Running Terrain

Running downhill is particularly hard on your knees, and while many of you might find the challenge exhilarating, hip and shin strength training can help you maintain a healthy distance from injuries in the front part of your legs. It is advisable to reduce the pace of downhill running you’re doing, as this can dramatically decrease the effects of strain on your muscles and joints. Because running already places far more pressure on your bands and joints than walking, taking care of your knees to prevent diseases like arthritis, is a top health priority.

The type of terrain you choose to run on plays a big role in the way your joints react and function. All too often, running-related injuries like bursitis are a result of unforgiving, hard terrain such as asphalt and/or cement. Overexposure to these types of terrain over long runs can result in injuries, severe enough to put your running lifestyle on hold. These effects can even potentially worsen existing diseases in the joints. To mitigate these negative effects, try varying your terrain by running on grass and sand, for instance. These softer surfaces can offer a kinder landing for your hip, knee, and shin.

Running Form

Opt for a midfoot or forefoot striking pattern rather than heel striking when running downhill. Heel striking can create a braking effect and increase the load on your joints, leading to discomfort or injuries. A midfoot or forefoot strike is a more efficient and comfortable approach. Ensure that your hips, knees, and ankles are harmoniously aligned. This alignment optimizes the distribution of force during downhill running, reducing the strain on specific areas and promoting a smoother descent.

Physical Therapy

Physical therapy in Texas is not just for when you are injured! You can work through physical therapy to strengthen your body so that you can continue to enjoy your favorite hobbies (such as running) for as long as you like. A trained specialist physical therapist will work through exercises specific to the goals you want to accomplish.