Running can be one of the healthiest activities someone can do. However, there is always a risk of getting injured. The first step to limiting running injuries involves getting the proper footwear. Having shoes that are made for running, and making sure they fit correctly is a great initial step in preventing injury. Second, make sure to warm-up properly and listen to your body if something doesn't feel right. Next, make sure your body has time to rest and recover. Alternating between different exercise activities each day so the muscles have time to rebuild and repair can also be beneficial in injury prevention. Lastly, make sure to build strength in the legs since new runners are more susceptible to injury. If you have just taken up running, and you are looking to prevent an injury, consult with a podiatrist for advice and techniques you can follow.

All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact Richard P. Jacoby, DPM of Extremity Health Centers. 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 one of our offices located in Scottsdale and Buckeye, AZ . We offer the newest diagnostic and treatment technologies for all your foot care needs.