With the temperatures rising and the sidewalks bare, we are beginning to see more of our patients getting out for a run.  There is no one single reason why runners get injured, but there is a consistent interaction of factors that play a role in most running injuries. Factors commonly recognized include muscle weakness, inadequate flexibility, training errors, poor or incorrect running shoes, and poor or abnormal biomechanics.

Avoid injury while running and jogging

The most common cause of running injuries is doing too much, too soon, and too fast.  Follow the 10% rule: build your weekly distance by no more than 10% per week (5% is also adequate).

Utilize dynamic (active) warm up and cool downs to prepare the body.

Change directions on banked roads or tracks to prevent overuse of the same part of the body.

Listen to your body! Heed to warning signs such as persistent pain. Otherwise, you will change your gait to adapt to the pain which may result in further injury.

Use the RICE principal when experiencing pain or discomfort (Rest, Ice, Compress and Elevate).

Cross train to improve muscle balance (swimming, biking, elliptical, rowing, etc).

Build up the strength in your pelvic, core and leg musculature to protect the body from injury.

Stretching should be a part of your everyday routine, not just before activity. Stretch all the way down the leg to the bottom of your foot. Roll out plantar fascia on tennis ball or frozen water bottle if experiencing discomfort in the bottom of foot or heel.

Wear good shoes and replace them regularly. In extreme cases of over pronation or supination, you may need to seek a professional’s help to have your gait analyzed for assistive devices such as orthotics and choosing the right shoe.

Drink plenty of water before, during, and after you run.

Lastly, if issues do arise, seek out help from your chiropractor to get you back to running faster!  Call Sheppard Chiropractic Centre at 847-7172 or 635-8182 to make your appointment.