Many runners realize the pain and disappointment that is experienced if an injury should occur, which may inhibit the joy and ease of this sport or hobby. Research has shown that most injuries happen when the runner trains too intensely. Additionally, proper stretching techniques and warm-ups are beneficial to perform before each run, and this will loosen the muscles in the feet to ensure safe running. It’s important to wear the correct shoes that have adequate cushioning for this sport, and it may be necessary to replace them approximately every four-hundred miles. There are surfaces that are easier to run on, and these may include dirt trails or grass, which may better absorb the shock than if running on concrete. If you enjoy running frequently, it’s suggested to speak with a podiatrist for advice on how to prevent injuries caused by running.

All runners should take extra precaution when trying to avoid injury. 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

There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup. Another common mistake is jumping into an intense routine before your body is physically prepared for it. You should try to ease your way into long-distance running instead of forcing yourself to rush into it.

More Tips for Preventing Injury

• Incorporate Strength Training into Workouts - This will help improve the body’s overall athleticism
• Improve and Maintain Your Flexibility – Stretching everyday will help improve overall performance
• “Warm Up” Before Running and “Cool Down” Afterward – A warm up of 5-10 minutes helps get rid of lactic acid in the muscles and prevents delayed muscle soreness
• Cross-Training is Crucial
• Wear Proper Running Shoes
• Have a Formal Gait Analysis – Poor biomechanics can easily cause injury

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 care needs.