One of the most common causes of running injuries is related to overuse. But what does that mean? An overuse injury occurs when tissue is damaged due to repetitive demand over a period of time. If you are new to running, starting slow and steady is extremely important. Begin with a combination of walking and running to ease your body into the sport. Gradual progression is key to preventing overuse injuries. Additionally, it is essential to keep track of your mileage. Avoid increasing mileage by more than 10 percent per week, as pushing too hard and fast can be a recipe for overuse injury. Running more than 45 miles per week may not necessarily boost performance and could heighten your risk of injuries. When choosing your running route, opt for soft, flat surfaces, when possible. Slanted or uneven terrain can increase the strain on your muscles and joints, increasing the risk of injury. Pain is the body's way of signaling a problem. If you experience pain while running, it is wise to take a break for a few days. Variation is also key to injury prevention. Alternating between hard training days and easy recovery days helps your body recover and adapt to the demands of running. It is important to remember your footwear, and replace running shoes every 500 miles. After this distance, your shoes may no longer provide adequate shock absorption, increasing the risk of injury. For help preventing or managing overuse injuries from running, it is suggested that you make an appointment with a podiatrist. 

Exercising your feet regularly with the proper foot wear is a great way to prevent injuries. If you have any concerns about your feet, contact one of our podiatrists of Family Foot Care. Our doctors will treat your foot and ankle needs.

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 feel free to contact our offices located in Valatie and Albany, NY . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.