Whether you’ve been running for years, or you have just started training for a 5K, this time of year is a great time to get outside and rack up some miles. The cooler temperatures and lower humidity make you feel like you could run for miles. But it never fails, once you get in a good routine, running on a regular basis, the aches and pains start up. Most of the common running injuries are caused by overuse, from repeated force over time. You can also suffer from aches and pains if you dramatically increase your running regimen.
Common complaints of runners often include:
Runner’s Knee. This is pain behind the knee cap that occurs when the knee is out of alignment.
Plantar Fasciitis. Inflammation in the bottom of the foot.
Shin splints. Pain in the front or inside of the lower legs.
If you’re suffering from any of these, call us at Foster Chiropractic Sports & Wellness for a consultation. With proper alignment and our suggestions on good running form, you can help ease the pain and also prevent future pain and injuries.
In addition to a visit to the chiropractor, there are a few other things you can do to help keep running injuries at bay.
Stretch. Muscles respond better to the stress exercise puts on them when they’ve been warmed up, and stretching keeps the muscles flexible so muscles and joints are operating at their full range of motion. Check out Healthline for some good stretching suggestions.
Be sure to warm up and cool down. Starting your exercise at full speed can lead to pulled muscles or strain on joints. To make sure you’re taking things at the right pace, start out with a few minutes of walking to get the body ready for more intense exercise.
Replace your shoes regularly. You’ll see recommendations to switch out your shoes after 500 or 600 miles. The important thing is to make sure your shoes are still in good condition and you’re getting support when you run.
Add in strength training. Switching up your exercise routine to do strength training sometimes, such as squats and ab workouts, can help reduce injury when running. The exercises strengthen the muscles around the knees and hips, helping provide more support and lessening the chance of injury.