Pace Your Exercise Routine to Prevent Injury
According to the Centers for Disease Control and Prevention, “a minimum of two and a half hours of moderate-intensity aerobic activity,” such as running or jogging, is recommended each week. However, in order to sufficiently prevent running injuries, make sure to wear shoes that have proper support as well as pace your running routine. If you have any current health or foot conditions, see your doctor first to determine your exercise schedule. It is recommended to start first with both walking and running until a continuous running time of 20 minutes can be reached.
Running injuries, even with proper precautions, can still occur in many runners. If you are suffering from a running injury, consult with Dr. Greg Khaimov, DPM of Foot and Ankle Center of Fort Lee, LLC. Dr. Khaimov will attend to all of 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 contact one of our offices located in Fort Lee, NJ, Flushing, NY and Brooklyn, NY. We offer the newest diagnostic and treatment technologies for all your foot ankle injuries.