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How to Prevent Running Injuries

Running injuries typically occur because of overuse, overtraining, improper shoes, or a biomechanical flaw in body structure and motion. However, you can prevent these injuries from happening to you. These steps should be able to help you avoid any mishaps as you run.

How to Prevent Running Injuries

  1. Don’t overdo it. Most running injuries are a result of overtraining: too much intensity, too many miles, too soon. You need to go easy when adding mileage or intensity to your training. Don’t increase your weekly mileage by more than 10% each week. It’s fine to  push your limits, but take a gradual approach. This way you can save yourself pain and frustration, while being able to still reach your goals.
  2. Be nice to your feet. Be sure that your shoes aren’t worn down and are the right model for your feet and running style. The wrong shoe can actually worsen existing problems, causing pain in your feet, legs, knees or hips. Even wearing shoes that have lost their cushioning may also lead to injury. You can go to a specialty running shop if you need assistance choosing the right shoes.
  3. Find the right surface. Once you have the right shoes, you want to make sure you’re using them on the best surface. You want the ground to absorb shock, rather than passing it along to your legs. You should avoid concrete as much as possible – it’s 10 times as hard as asphalt, so it’s a terrible surface for running. For high mileage runs, grass or dirt trails are the best option. You also want to run on consistent surfaces – changes in surfaces can lead to injuries.
  4. Stay loose. You should stretch regularly to help with injury prevention. Always stretch before and after your runs. If you get lazy about it, it’s going to effect your body.
  5. Keep your balance. Injuries sometimes pop up when you’re paying too much attention to your running muscles and forgetting about the others. For example, knee injuries sometimes happen because running makes the back of your legs stronger than the front of your legs. Your weak quads aren’t strong enough to keep your kneecap moving the right way, which results in pain. The pain will go away, though, once you strengthen your quads.
  6. Make sure you’re ready to return. If you were recently injured, you should ease back into your routine with water running, cycling, or an elliptical. If you over train you could wind up making your injuries even worse. Progress takes time.
Delray Beach Podiatry has you covered when it comes to all your foot and leg care needs.  We are experts in the field, and you can count on us to help with all your podiatry needs.
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