It’s common for runners to overdo it. In fact, up to 70% of runners develop injuries each year. They most often occur because of a training error. You may run too far, too fast, or too soon after an injury. As a runner, it’s important to take care of your body to avoid injuries.
You can lower your risk of running injuries by doing the following:
- Start slow if you’re new to running. Alternate walking and running to ease into it.
- Don’t increase your running mileage by more than 10% per week.
- Don’t run more than 45 miles per week. There is little proof that running this much improves your performance. In fact, it can increase your risk of an overuse injury.
- Don’t run on slanted or uneven surfaces. The best running surface is soft, flat ground.
- Don’t “run through pain.” Pain is a sign that something is wrong. You shouldn’t ignore it.
- If you have pain when you run, rest for 2 to 3 days and use ice. See your doctor if the pain continues for 1 week.
- Alternate hard running or training days with easy days.
- Change your running shoes every 500 miles. At this distance, shoes can no longer absorb the shock of running.
Sit with your right leg straight in front of you and your left leg bent to the side. With your back straight and your head up, lean forward at your waist. Try to touch your toes. You should feel the stretch along the underside of your thigh. Hold the stretch for 10 to 15 seconds. Repeat and switch legs. This exercise may be helpful for people who have:
- Patellofemoral pain syndrome (PFPS or “runner’s knee”): Pain under and around the kneecap.
- Patellar tendinitis: Inflammation of the tendon that connects the knee and tibia.
- Hamstring strain: Overstretching or tearing of the muscles on the back of the thigh.
Sit with your right leg straight in front of you and your left leg crossed over it. Twist at your waist to the left and pull your left leg across your chest. You should feel the stretch along the side of your hip and IT band. Hold the stretch for 10 to 15 seconds. Repeat and switch legs. This exercise will be helpful for IT band injuries.
Sit with your legs bent and knees open to the side. Hold your feet together. Keep your back straight, head up, and elbows on the inside of your knees. Push down on the inside of your knees with your elbows. You should feel the stretch along the inside of your thighs. You can lean forward over your legs to increase the stretch. Hold the stretch for 10 to 15 seconds. Repeat. This exercise may be helpful for adductor strains, which is overstretching of the groin muscles.
Stand straight on both legs. Bend your right leg behind you and take hold of your foot. Pull your right heel toward your buttocks. You should feel the stretch in the front of your thigh. Hold the stretch for 10 to 15 seconds. Repeat and switch legs. This exercise may be helpful for PFPS, patellar tendinitis, and IT band injuries.
You must be logged in to post a comment.