Running is a great workout for both physical fitness and mental health, but as with any activity there is a certain level of risk involved. Whether you are a road runner, a trail runner, or a treadmill runner, there are certain precautions you can take to reduce your risk of orthopedic injury. Following are Upstate Orthopedics’ SIX Tips for running injury reduction:
- Don’t run at night. If you run at dawn or at dusk, be sure to wear reflective gear.
- Choose the best running surface for you. The best option is a surface that is clear, smooth, even, and reasonably soft. Running on hills increases stress on the ankles and feet, and if you are running on a track consider changing directions halfway through to balance demands on the body.
- Plan a progressive running program. When beginning your running training, gradually increase training load. Doing “too much, too soon” before your muscles and joints have adapted can set you up for injury.
- Warm up and stretch! Before running, even just a 5-minute warm up and dynamic stretching can prepare the body for movement and help minimize injuries.
- Select the right running shoe. It is best to choose a running shoe with good stability, structure, construction, and cushioning for your foot. There can be an overwhelming number of options for footwear and support needs for feet can be very specific, so you can always seek out a shoe store that provides professional sizing and recommendations.
- Replace warn out shoes. 60% of a shoe’s shock absorption is lost after 250-500 miles of use, so people who run up to 10 miles per week should consider replacing their shoes every 9-12 months.
We want you to be able to enjoy your runs, but if you have pain that is lasting, limiting your ability, or impacting your day, our providers at Upstate Orthopedics can help you out. Click here to request an appointment.
