Running is a wonderful way to stay in shape and strengthen the muscles in your lower body, but because it’s also physically stressful on your lower half, the exercise can result in injuries if you’re not careful. It’s impossible to prevent all foot and ankle injuries, but being mindful of the risk factors that put your feet at risk certainly helps to lower your injury risk. In today’s blog, we take a closer look at what factors put runners at a heightened risk for suffering a running-related injury.
Reducing Your Risk Of Running Injuries
There are a number of factors that an increase your risk of developing a running-related injury, and we’re going to spotlight a few of the most common below:
Overdoing It – First and foremost, the most common reason behind many running injuries is overuse or overstress. If you try to ramp up your mileage or your speed too quickly, or you don’t give your body enough time off between runs, you can overload the muscles in your lower body. If you continue to stress them while they are weakened and trying to heal from the stress of the run, overstress injuries like muscle strains and shin splints can develop. Your form can also suffer when you’re fatigued, putting you at risk of certain injuries tied to poor or fatigued running form. Give your body time to heal after a run, and sprinkle in some less stressful exercise routines so that you’re not always working the same muscle groups.
Ill-Fitting Footwear – If your shoes aren’t designed for running, they won’t be able to provide the right type of comfort and support to your feet. Even if they are a running shoe, if it isn’t sized correctly or molded to your specific foot shape, injuries can develop, particularly in the heel or arch. Be sure that you are wearing shoes fit to your unique foot shape, and that you replace old running shoes when they can no longer adequately support or protect your feet.
Weight – It’s wonderful that you want to become a healthier version of yourself by running, especially if you’re currently overweight, but you’ll want to approach the exercise with added caution. Your feet and ankles will be under additional stress as a result of your heavier body weight, so they may feel the effects of a run more so than someone whose is closer to the ideal weight for their size. Take it slow and gradually increase your distance or run frequency, especially if you’re carrying a little extra weight.
Not Stretching – Take a couple of minutes to stretch before you start running. This will help muscle groups more easily transition from an inactive to an active state, reducing your risk of strains and muscle cramps. Stretching after a run can also help to alleviate some muscle tension that may have developed as a result of the run.
Not Prioritizing Rest and Recovery – Finally, while this point is tied to overstress, it deserves its own point. You really need to prioritize rest and recovery after a stressful run. Eat a healthy diet, drink plenty of water and get at least seven hours of uninterrupted, restful sleep. This will help your body recover better from the stress of the run, healing muscle tissue and replacing worn bone cells with strong, healthy cells. If you don’t help your body recover after a run, you may be at a heightened risk for injury during your next run.
Dr. Silverman is more than happy to help you become a better runner and treat or prevent injuries that could serve to slow you down. Connect with his office or search around on his blog for more tips about staying injury-free when running.