For runners, incorporating effective stretches into their routine is vital for performance and injury prevention. The downward dog stretch provides a full-body stretch, focusing on the calves and hamstrings, which helps prevent Achilles tendon injuries. Ankle mobility heel lifts help in strengthening and increasing the flexibility of the ankles, vital for running stability. Besides stretching, wearing proper running shoes cannot be overstated as it ensures adequate support and reduces the risk of injury. It is also important for runners to ease into their routines gradually, allowing their bodies to adjust and build endurance safely. If you have endured a foot or ankle injury while running, it is suggested that you contact a podiatrist who can treat various foot issues and guide you on effective running injury prevention techniques.
All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact Jeffrey L. Bober, DPM of Maryland. Our doctor will treat your foot and ankle needs.
How to Prevent Running Injuries
There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup. Another common mistake is jumping into an intense routine before your body is physically prepared for it. You should try to ease your way into long-distance running instead of forcing yourself to rush into it.
More Tips for Preventing Injury
- Incorporate Strength Training into Workouts - This will help improve the body’s overall athleticism
- Improve and Maintain Your Flexibility – Stretching everyday will help improve overall performance
- “Warm Up” Before Running and “Cool Down” Afterward – A warm up of 5-10 minutes helps get rid of lactic acid in the muscles and prevents delayed muscle soreness
- Cross-Training is Crucial
- Wear Proper Running Shoes
- Have a Formal Gait Analysis – Poor biomechanics can easily cause injury
If you have any questions, please feel free to contact our office located in Glen Burnie, MD . We offer the newest diagnostic and treatment technologies for all your foot care needs.
