5 Tips for Reducing Your Risk of Running Injury

• Posted on: Oct 26 2012
• By: admin

Running has quickly become one of today’s most popular forms of exercise. Enhancing physical fitness and strengthening the heart, running has been shown to lower blood pressure and help prevent against cardiovascular disease. Of course – like any athlete – runners are prone to certain sports-related injuries. And, when it comes to running, knee, ankle and foot injuries are usually the most common.

Here are three of the most common running injuries:

• Shin splints: Shin splints are a common exercise-related condition, characterized by pain along or just behind the shins. This discomfort is caused by an inflammation of the thin layer of tissue covering the tibia, as well as from the bone itself and two of the muscles that attach to it.
• Runner’s knee: Runner’s knee is a common overuse injury caused by trauma, misalignment or weak muscles. Those with the condition will often experience pain behind the knee, which may worsen while walking, kneeling, running or sitting.
• Stress fractures: Stress fractures are injuries characterized by small cracks or breaks that form in a bone. As one of the body’s most weight-bearing bones, the tibia (shin bone) is highly susceptible to stress fractures.

And, while there’s no surefire way to protect against a sports injury, there are ways to stack the odds in your favor. Read on to learn a few tips for preventing a running injury.

Running Injury Prevention Tips

“Stop Sports Injuries” from the AOSSM is one of the best resources when it comes to injury prevention. Borrowing from the society’s report on running injuries, here are 5 Tips for Reducing Your Risk of Running Injury, along with our thoughts on the matter:

1. “Stretch for five minutes before beginning.” Stretching gets the body ready for exercise, increases flexibility and gets blood flowing!
2. “Wear proper shoes with good support.” When it comes to running attire, good running shoes are essential. Make sure your shoes fit well and have good arches.
3. “Develop a running plan.” For new runners, it’s easy to over-do things in the beginning. Make sure you develop a running plan that’s compatible with your fitness level.
4. “Speed up slowly.” Never underestimate the importance of gradually building your speed. Running your fastest out of the gate is one of the easiest ways to develop an injury.
5. “Pushing through pain just makes problems worse.” Pain is your body telling you to stop! And, if anything seems wrong, make sure you consult with a sports medicine physician as soon as possible.

Sports Medicine in Worcester

If you’re suffering from an exercise-related injury or would like more information about the Sports Medicine we offer, we encourage you to contact us today. Our offices are located in Worcester, proudly serving the surrounding areas. Schedule your appointment today at (508) 363-6363. We look forward to hearing from you.

Posted in: Injury Prevention Tips