Tuesday, 09 May 2023 00:00

Effective Injury Prevention Stretches for Runners

Many people who enjoy running are aware of the need to prevent running injuries. An injury can affect the feet, and can interfere with running enjoyment. There are various types of running, ranging from relieving stress by jogging several minutes per day to training for a marathon. Stretching before and after running is beneficial in injury prevention, and it is worth the few minutes it takes to do this. Calf stretches are easy to perform, and they can help to protect the heel and Achilles tendon. This is done by standing on a step while lowering one heel at a time until a gentle stretch is felt. Performing lateral lunges may help to strengthen the glutes, and this is accomplished by standing up while shifting the weight toward one foot, and allowing the knee to bend. If you would like additional information about various running injury prevention methods, it is suggested that you confer with a podiatrist who can provide you with the knowledge you are seeking.

All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact Dr. Ronald Sheppard of Warren-Watchung Podiatry Center. Our doctor will treat your foot and ankle needs.

How to Prevent Running Injuries

There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup. Another common mistake is jumping into an intense routine before your body is physically prepared for it. You should try to ease your way into long-distance running instead of forcing yourself to rush into it.

More Tips for Preventing Injury

  • Incorporate Strength Training into Workouts - This will help improve the body’s overall athleticism
  • Improve and Maintain Your Flexibility – Stretching everyday will help improve overall performance
  • “Warm Up” Before Running and “Cool Down” Afterward – A warm up of 5-10 minutes helps get rid of lactic acid in the muscles and prevents delayed muscle soreness
  • Cross-Training is Crucial
  • Wear Proper Running Shoes
  • Have a Formal Gait Analysis – Poor biomechanics can easily cause injury

If you have any questions, please feel free to contact one of our offices located in Marlboro and Watchung, NJ . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Read more about Preventing Running Injuries

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