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/#.