Tips For An Injury Free Run
- Posted on: Sep 15 2015
Is running bad for your joints? Some people avoid running because it, like any high impact activities, can be a little hard on your joints. However, running is a great way to stay active, maintain a healthy weight, and keep your cardiovascular system strong. If you are careful about when, where, and how you run, running can help your whole body stay healthy, including your joints. The following tips can help you avoid running injuries so you can stay active.
Before Your Run
Before you head out for a run, take the following steps:
- Make sure you have supportive, flexible shoes that are suited to running. Your shoes provide a foundation for your whole body. Invest in high quality running shoes and replace them when they get worn out.
- Choose your running path wisely. Unless you are an experienced trail runner, it is best to run on a flat even surface. Avoid neighborhood sidewalks that could have cracks, or other paths that are uneven. Consider checking with a nearby high school or college to see if you can run on their track.
- Make sure you have the fuel you need to stay energized and focused. Running on an empty stomach, or when you haven’t had enough water can make it much harder to keep your focus, which in turn makes it easier to trip or fall.
- Warm up and stretch before you run so your muscles and joints aren’t stiff.
During Your Run
- While you are running, be sure to pace yourself. Running too fast, especially on an uneven surface, could make it easier to fall. Running too far could leave you exhausted and more prone to making a mistake. Build up to longer distances and faster times gradually so that you’ll have the energy and control you need to run safely.
After Your Run
After your run it is important to stretch and cool down to help your muscles and joints recover. It is also important to listen to your body—if you are too strained or exhausted, you may need to schedule a rest day or spend a day doing yoga, swimming, or something less intense on your joints. If you ever notice any problems, seek treatment quickly to avoid further injury and pain. An orthopedic surgeon can help you learn more about protecting your joints and staying healthy while being active.
Contact Desio Sports Medicine to learn more.
Posted in: Injury Prevention Tips