THE ULTIMATE RUNNER’S GUIDE TO AVOIDING INJURIES
Statistics show that 1 in every 3 recreational runners will experience a running-related injury. However, there are some guidelines you can follow to help you avoid injury!
are the first point of contact. Thus, improving your balance, ankle stability, and foot/toe coordination will not only prevent foot and ankle injuries but also lessen the chances of leg, knee, and hip injuries. WEAR PROPER SHOES. When it comes down to it, the most important part of choosing the right running shoe is the comfortability for the runner. Unfortunately, there isn’t conclusive research to support prescribing a certain shoe to prevent running injuries. A FEW TIPS WHEN BUYING YOUR NEXT SHOE • Always invest in the current year’s shoes. When a shoe from a prior year has been sitting on the rack, the foam on the base of the shoe has already broken down some. • Try on shoes at the end of the day because this is when your foot will be largest. This will ensure a proper fit of the shoe. • Opt for the shoe that is comfortable for you. If it isn’t comfortable, you won’t wear it. It’s as simple as that.
AVOID OVERUSE AND OVERTRAINING. Almost every runner is guilty of overtraining, but whether you’re a new runner or returning after an injury, it is extremely important to take things slowly. Also, don’t forget to take rest days to allow your muscles the proper recovery time that they need. Carve out some time to rest, stretch, or even go for a jog or walk rather than a run. DO DYNAMIC WARMUPS AND STRETCHING COOLDOWNS. Research has proven that static stretching (long hold times) does not prevent injuries prior to running activities. Instead, runners should be engaging in dynamic warmups. This includes constant and continuous movements that warm up the muscles and get them ready for the upcoming run. When the run or workout is over, then static stretching is appropriate as the muscles cool down.
STRENGTHEN YOUR HIPS, KNEES, AND ANKLES. When we run, we land on one leg thousands of times over and over, which leads to an accumulation of stress on your legs, hips, core, and spine. To manage this stress, it is paramount to keep your hips, knees, and ankles strong to limit poor running mechanics and prevent injuries.
IMPROVE YOUR FOOT AND ANKLE CONTROL. When we run, our feet and
ankles, which work together to create a stable base for our legs,
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