If you plan on starting a new running routine, it is crucial that you are aware of the many ways to avoid injury. One of the most common causes of injury is jumping into a high-intensity routine without working your way up to it. Before running heavily, it is advised that beginners follow a routine of running 1-4 miles for four weeks. Following this method will allow your body to become more comfortable settling into a new running routine so that you do not overexert yourself. Another good way to prevent running injury is to do a warm up exercise. Warming up helps send oxygen-rich blood cells to the parts of your body that need it most for a workout. Lastly, “cooling down” is an essential part of any running routine that should not be ignored if you want to prevent injury.

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 Dr. Yeon A. Shim of Roselle Podiatry Group. Our doctor will treat your foot and ankle 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 office located in Roselle, NJ. We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.