Most experts agree that running can improve your cardiovascular health, increase endurance, and boost mental well being. Experts have identified several ways to reap the rewards of trail running, which may involve uneven and sometimes unpredictable surfaces. The first thing to do is make sure you have footwear that is specifically designed for trail runs. These shoes provide the extra traction and specific cushioning needed as you may encounter rocks, tree roots, and streams. Second, your stride may need to be adjusted, which includes picking up your feet differently. While some road runners try to conserve energy by keeping their feet close to the ground, this can become a liability in trail running. Dirt can build up and actually slow the pace. Dehydration, muscle fatigue, glucose depletion, and inflammation can lead to injury. Fueling and hydrating before, during, and after runs is recommended. For more information on how to prevent injury while running, please consult a podiatrist.
Exercising your feet regularly with the proper foot wear is a great way to prevent injuries. If you have any concerns about your feet, contact Paul A. Santangelo, DPM of Illinois. Our doctor will treat your foot and ankle needs.
How to Prevent Running Injuries
Many common running injuries are caused by overuse and overtraining. When the back of the kneecap starts wearing out and starts causing pain in your knee, this is commonly referred to as runner’s knee. Runner’s knee is a decrease in strength in your quadriceps and can occur if you’re not wearing properly fitted or supporting shoes. To prevent runner’s knee, focusing on hip strengthening is a good idea, as well as strengthening your quads to keep the kneecaps aligned.
What Are Some Causes of Running Injuries?
- One cause of a common running injury is called iliotibial band syndrome.
- Plantar fasciitis is also another common injury.
- Stress fractures can occur from overtraining, lack of calcium, or even your running style.
Best Ways to Prevent Running Injuries
- Wear footwear that fits properly and suits your running needs.
- Running shoes are the only protective gear that runners have to safeguard them from injury.
- Make a training schedule. Adding strengthening exercises as well as regular stretching can help keep you strong and limber and can lessen the possibility of injuries.
- Stretching keeps muscles limber; this will help you gain better flexibility.
If you have any questions please feel free to contact our offices located in Niles and Rockford, IL . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
