Stay on (the) Track!

Did you know that 40 million people in the United States run regularly? However, it also comes with a high risk of injuries. Yearly, up to half of runners report an injury. Some of the most common injuries associated with running include:

  • Runner’s knee
  • Achilles tendinitis
  • Shin splints
  • Hamstring injuries
  • Plantar fasciopathy
  • IT band syndrome
  • Stress fractures
  • Sprained knees and ankles

 

While physical therapy can treat many of these overuse injuries, we want to share some tips to keep you healthy and safe on your next run

  • Cross-train – weightlifting to strengthen quads and hips; yoga to increase flexibility.
  • Stretch after your run.
  • Your longest run should only make up 20% of your weekly total mileage.
  • Don’t increase mileage by more than 10% per week.
  • Get running shoes that fit properly and feel comfortable. 
  • Change your running shoes every 350 – 500 miles.
  • Stay hydrated.
  • Consume adequate calories, carbs, healthy fats, and protein.
  • Beginners should start with intervals of walking and running.

 

 

1 Callahan, Lisa. “Running Injuries of the Lower Extremities.” UpToDate, 28 Oct. 2018, www.uptodate.com/contents/overview-of-running-injuries-of-the-lower-extremity.

2 7 Most Common Running Injuries. Pt Health, 23 Apr. 2018, www.pthealth.ca/blog/the-7-most-common-running-injuries/#.

Posted in Physical Therapy.

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