PREVENTION OF RUNNING INJURIES
Running injuries can be most
common for people who decide to train for their first marathon or get back in
shape.
There is no shortage of runners. Learn a few lessons from the medical specialists, physiatrists, who treat and teach these athletes at every level.
Keeping the Painless Pace
Frequently, running injuries result from errors in the training. Most injuries happen in the early stages of training and a sensible training program can make the difference in progressive strength, flexibility, and endurance. Also, it is important to not increase your speed and distance too quickly. A good rule is to not build up by more than 10 percent each week.
Education and Prevention Physical Medicine & Rehabilitation (PM&R) physicians (also known as physiatrists) are effective for treating athletes because they are trained to look at the whole body, not just an injury itself. They also work closely with athletes to get them back on track quickly and safely.
The Right Shoe for the Job
PM&R physicians recommend that runners pay special attention to both surface and shoes. Run on the softest surface possible and avoid concrete at all costs.
The amount of support your shoe gives is very important in helping to prevent injuries. Make sure you match the shoe to the amount of mileage you run, and replace them on a regular basis. Old shoes create new injuries!
Most importantly, match the footwear to your type of foot – flat, arched, or in-between. A shoe with a lot of support is an excellent choice for people who have flat feet; it gives them more arch support. For a high arch, more cushioning than support is needed. Feet that are neither flat nor arched need a stability shoe – one that offers a little arch support and a little cushion.
Top Five Running Injuries:
1. Pain in the Patella (kneecap)
2. Iliotibial Band Syndrome, pain of the lateral thigh
3. Shin Splints
4. Achilles Tendinitis
5. Stress Fractures
There is no shortage of runners. Learn a few lessons from the medical specialists, physiatrists, who treat and teach these athletes at every level.
Keeping the Painless Pace
Frequently, running injuries result from errors in the training. Most injuries happen in the early stages of training and a sensible training program can make the difference in progressive strength, flexibility, and endurance. Also, it is important to not increase your speed and distance too quickly. A good rule is to not build up by more than 10 percent each week.
Education and Prevention Physical Medicine & Rehabilitation (PM&R) physicians (also known as physiatrists) are effective for treating athletes because they are trained to look at the whole body, not just an injury itself. They also work closely with athletes to get them back on track quickly and safely.
The Right Shoe for the Job
PM&R physicians recommend that runners pay special attention to both surface and shoes. Run on the softest surface possible and avoid concrete at all costs.
The amount of support your shoe gives is very important in helping to prevent injuries. Make sure you match the shoe to the amount of mileage you run, and replace them on a regular basis. Old shoes create new injuries!
Most importantly, match the footwear to your type of foot – flat, arched, or in-between. A shoe with a lot of support is an excellent choice for people who have flat feet; it gives them more arch support. For a high arch, more cushioning than support is needed. Feet that are neither flat nor arched need a stability shoe – one that offers a little arch support and a little cushion.
Top Five Running Injuries:
1. Pain in the Patella (kneecap)
2. Iliotibial Band Syndrome, pain of the lateral thigh
3. Shin Splints
4. Achilles Tendinitis
5. Stress Fractures