Posts for tag: Injury prevention
Dr. Eric Tan, assistant professor of Clinical Medicine from USC, recently answered some questions from runners regarding injury prevention. While many people understand the basic principle that stretching before and after a run is key in preventing injuries, Dr. Tan believes that there is more one can do. Maintaining and improving one’s flexibility with daily stretching, warming up, and cooling down before and after runs will help keep the body limber. Including days of rest, keeping hydrated, and eating a healthy diet are also very important.
Running injuries, even with proper precautions, can still occur in many runners. If you are suffering from a running injury, consult with one of our podiatrists of Connecticut Foot Care Center, LLC. Our doctors will provide you with the foot- and ankle information you seek.
How to Prevent Running Injuries
Many common running injuries are caused by overuse and overtraining. When the back of the kneecap starts wearing out and starts causing pain in your knee, this is commonly referred to as runner’s knee. Runner’s knee is a decrease in strength in your quadriceps and can occur if you’re not wearing properly fitted or supporting shoes. To prevent runner’s knee, focusing on hip strengthening is a good idea, as well as strengthening your quads to keep the kneecaps aligned.
What Are Some Causes of Running Injuries?
- One cause of a common running injury is called iliotibial band syndrome.
- Plantar fasciitis is also another common injury.
- Stress fractures can occur from overtraining, lack of calcium, or even your running style.
Best Ways to Prevent Running Injuries
- Wear footwear that fits properly and suits your running needs.
- Running shoes are the only protective gear that runners have to safeguard them from injury.
- Make a training schedule. Adding strengthening exercises as well as regular stretching can help keep you strong and limber and can lessen the possibility of injuries.
- Stretching keeps muscles limber, this will help you gain better flexibility.
If you have any questions, please contact our offices located in Connecticut. We offer the newest diagnostic and treatment technologies for all your foot care needs.
To prevent running injuries and foot pain, runners will often invest in quality shoes and try to follow a training schedule. Injury prevention, however, also involves performing stretches. Yoga stretches such as the hero pose, kneeling tow squat, and garland pose can help reduce a runner’s risk for plantar fasciitis, one of the most common running injuries. The hero pose involves kneeling on the floor with your knees and ankles about hip-width apart while pushing your bottom and the tops of your feet towards the ground. The kneeling tow squat involves kneeling on the floor with the knees, ankles and feet together while trying to tuck the toes under, grounding onto the floor. The garland pose involves beginning in a mountain pose with the feet hip width apart and squatting.
Stretching the feet is an important part of maintaining optimal foot health. To learn more, consult with one of our podiatrists from Connecticut Foot Care Centers, LLC. Our doctors will attend to all of your foot and ankle needs.
Stretching Your Feet
Being the backbone of the body, the feet carry your entire weight and can easily become overexerted, causing cramps and pain. As with any body part, stretching your feet can serve many benefits such as increasing flexibility to even providing some pain relief. Stretching is especially important for athletes or anyone performing aerobic exercises, but anyone who is experiencing foot pain or is constantly on their feet should stretch.
Good ways to stretch your feet are:
- Crossing one leg over the others and carefully pulling your toes back. Do 10-20 repetitions and repeat the process for each foot
- Face a wall with your arms out and hands flat against the wall. Step back with one foot and keep it flat on the floor while moving the other leg forward. Lean towards the wall until you feel a stretch. Hold for 30 seconds and perform 10 repetitions for each foot
- Be sure not to overextend or push your limbs too hard or you could risk pulling or straining your muscle
If you have any questions, please contact one of our offices located in Connecticut. We offer the newest diagnostic and treatment technologies for all your foot care needs.