Many people vow to ramp up their fitness routines in the new year. While challenging yourself physically is a great resolution, going at it too hard right our of the gate can put you at risk for injury.
Runners: Listen up: Running is an excellent sport with many health benefits, but if you don’t pace yourself properly, you are likely to suffer from one of these common issues:
- Runner’s knee: tender pain surrounding the kneecap due to the repetitive force of pounding the payment
- Achilles tendonitis: painful swelling of the Achilles tendon, or tissues connecting the heel to lower-leg muscles, often caused by improper footwear, tight muscles, or a too rapid increase in running distance or speed
- Plantar fasciitis: inflammation, or actual tearing, of the delicate tissue on the soles of the feet, also due to the pounding nature of running or unsupportive shoes
- Shin splints: sharp aching sensation in the shins when the muscles and tendons attached to the shinbone become irritated
Pulled muscles, sprains, fractures, and blisters are also common.
To protect yourself and prevent injury, follow these simple tips:
- Abide by the ten percent rule.
Don’t increase your mileage by more than ten percent each week so that your body has time to adjust to new distances. - Schedule rest days.
Your body needs rest and time to recuperate every few days. It’s just as important as your body needing exercise. - Check your shoes.
Keep track of how many miles you have logged in a particular pair of shoes, and replace them every 600 miles or sooner. It’s also a good idea to have your shoes fitted properly at a specialty running store. - Keep it even.
Running on smooth, even surfaces is more forgiving than trails made up of rough, rocky terrain.
If you have a painful or persistent running injury, make an appointment with your orthopedist.
(Courtesy of Greatist)
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