how to avoid running injuries - elliot hospital running... · tips to prevent running injuries...

Fall is the perfect time to enjoyoutdoor running activities. The

cool temperatures and thechanging colors make forwonderful running conditions. Itis a very popular time for runningevents, and this provides acompetitive incentive to bring outthe most of your athletic abilities.It is also a time when runninginjuries are common. Fortunately,the majority of injuries can beminimized or completely avoidedby following some basic principles.

TIPS TO PREVENT RUNNING INJURIESCreate a running plan. Before starting arunning routine, it is important to defineyour current fitness abilities and yourlong-term goals. Consulting with a trainercan be a helpful first step. Most runningschedules avoid increasing mileage bymore than 10% per week.

Choose the right clothes and shoes. The idealrunning apparel should be lightweight,breathable, and wick moisture away fromyour skin. A hat can protect against thesun and cold. A good pair of runningshoes typically has built-in arch supports.Not only do they enhance comfort, butthey can be very helpful for people withconditions such as flat feet. Most runningshoes should be replaced every 300 to 600miles depending on training conditionsand intensity.

Choose the right setting and conditions. A uniformand flat running surface can helpminimize stress on the joints and muscles.It should ideally have some “give”, such asa cork track or a treadmill. The sudden

introduction of hilly terrain can increasethe risk of injury. It is generally advised toavoid running in weather that is above90oF (especially if there is high humidity)or if the temperature is below freezing.

Stay safe. Reflective clothing or a lightshould be used for night-time running. Ifrunning with headphones, the volumeshould always be low enough to hear carsand other noises.

Warm-up and cool down. A warm-up prior torunning should include activities suchwalking or light jumping activities. Thisshould happen before any stretching isinitiated. An appropriate cool downincludes a transition from running, tolight jogging, to walking activities.Stretching after running can also behelpful to reduce muscle tension theevening or day after running.

Stay hydrated. It is important to drink anextra 1 to 3 cups of water on days thatyou run. Depending on the intensity

level, a sports drink is helpful ifyou are running for more than a½ hour to one hour. These drinksreplace electrolytes lost in sweat.

Participate in strength and cross-training.General and core strengtheningexercises help to decrease the riskof overuse injuries. Introducing asport such a swimming, biking,or tennis can facilitate muscleperformance by preventing theacclimation of repetitive exercise.

Listen to your body. Possibly the mostimportant tip to avoid a serious

running injury is to stop running if youexperience pain or functional problems.This concept is stressed by elite marathonand ultramarathon competitors, as well asby some of the top running coaches inKenya. It is typically much easier to treatan early stage and recent problem, versusan advanced and chronic problem.

TREATMENT OF COMMON RUNNING INJURIESFortunately, most running injuries can bemanaged with treatments such as rest, ice,a compressive wrap, and elevation. Inaddition, limited amounts of stretchingand massage, and medications like over-the-counter anti-inflammatories (such asibuprofen and naproxen) can help withpain. When these measures fail to resolvethe pain, it is important to follow-up witha health care provider.

Best wishes for a safe and successfulrunning season from all of us at ElliotOrthopaedic Surgical Specialists!

HOW TO AVOID RUNNING INJURIESBy Jonathan E. Mack, MD

185 Queen City Avenue | Manchester, NH | 603-625-1655