June 6thmarks Global Running Day! There are so many benefits to running: it can bring your heartrate up and your stress down, it can strengthen your lungs and your legs, you’ll burn calories and prevent high blood pressure, the list goes on and on. However, running injuries are commonplace amongst athletes. Here at Connecticut Foot Care Centers, we want you to stay safe and on your feet. That’s why we have compiled our top tips for preventing injuries.
Follow these tips every time you hit the track and stay injury-free:
- Keep your growth gradual. Experts recommend only increasing mileage by 10% each week. If your body is pushed and stressed in only small increments, it grows stronger. The opposite is true if it is pushed too far – your body can actually start to break down and you’ll miss out on the benefits that come with running.
- Switch up your routine. Follow hard workouts with easier ones. Your body needs to recharge. Phasing in easier workouts to your training program will allow you to stay active and fit while your body rests and repairs itself.
- Add weights to your workout. Strength training has been proven to reduce running injuries. Proper strength training – adding weights to your running regimen – strengthens the connective tissues that support your joints.
- Listen to your body. Regular self-checks are important to stay safe. Pay attention to what your muscles or joints are telling you. Are you aching or straining? Anything that feels a little off might be a sign you’re pushing yourself too hard.
- Keep a training log. This will help with self-checks and staying on track. Use the training log to note how you feel during or after a run. If you often note fatigue or pain, that could be a red flag that your body is trying to signal.
- Deal with pain ASAP. If you feel pain during or following a run, follow the acronym RICE. That stands for rest, ice, compression, elevation. Place a cold pack or ice on the affected area and elevate it. Between icings, apply a compression wrap and stay off the leg for several hours. If the pain persists, give us a call immediately.
- Don’t “tough it out.” Walking, or worse, running it out could be detrimental to the health of your feet. Pain is your body’s way of telling you there’s something wrong. Don’t ignore that!
If you’re a runner here in Connecticut, our professional, board-certified team of foot doctors can help ensure you’re taking all the right steps for proper foot health. If you’re looking for some solid running tips, or if you’ve sustained an injury out there on the track, don’t hesitate to make an appointment today at one of our six conveniently located locations.