If you’re a professional runner, you’re well aware that hitting the tarmac may be taxing on your body. An injury, such as shin splints or runner’s knee, might undermine your preparation or, worse, pull you out during the initial leg of a race for which you’ve trained for months.
However, you can help to improve your chances of winning. Here are some things you can do to reduce your risks of getting wounded, whether you’re a novice or an expert.
Wear Appropriate Footwear
Improve your confidence with the correct running shoes before you even step onto the tarmac or track. Your feet must fit snugly in the heels with some wiggle room around the toes. Get a professional fitting at a dedicated sports retailer and wear socks that are comfy, lightweight, and water-resistant whenever you’re on the run.
Buying the appropriate shoes, though, isn’t enough. You must also keep them in good working order. We recommend updating your footwear every 400 – 600 miles or every six months if you run often.
Go to The Gym
Your muscles will be less prone to break down if they are more robust. Muscle tone, endurance, strength, and bone density may all be improved with strength training. Lift only when your schedule allows it. You should be able to lift weights at home or at the gym one day and go for a run the next.
Flex Your Muscles
Keeping your body limber and loose is among the best strategies to avoid running injury. To do this, incorporate flexibility workouts into your daily regimen. Yoga is an excellent approach to increase flexibility. It can improve your flexibility and balance, as well as make you feel calmer and more focused psychologically.
Build Endurance and Strength Gradually
When you’re just starting off, go slowly. You won’t run 5,000 miles on your first-day training if you’re preparing for a marathon. Begin with lesser runs and progressively increase the length of your runs over many weeks. Another key point to remember is that you should never increase your distance or intensity in the same week.
Pay Attention to Your Body
You are the only one who truly understands your body. It’s advisable to forego exercise on days when you’re feeling lethargic or exhausted. Alternatively, you may need to shorten the distance or time you plan to run.
Rest is also important. Take a break each week from running to avoid injuries and weariness that might result from pushing yourself too hard.
Talk to a Podiatrist
Don’t put off seeing a doctor until you’ve been sidelined by an injury. A podiatrist at your local foot & ankle center can prescribe the proper footwear, answer concerns about avoiding running injuries, and examine your ankles and feet for any problems that you may be prone to — or are unaware of.
Bring your running footwear to the appointment if you have them. The physician will examine fit and wear-and-tear tendencies. Prepare to talk about any previous foot or ankle issues.
The above tips can help keep your ankles and feet healthy and pain-free. For more information on avoiding running injuries or If you are experiencing an ankle or foot injury, visit us at our office for the latest physical therapy solution to bring you back on the field or track. Make an appointment by phone or online.