There are numerous reasons you may have abandoned your previous running habit. Perhaps you had an extended illness or injury that kept you from enjoying our local running paths and trails. If you’re female, there’s a chance you put aside running to have a child or children. Maybe it’s just a matter of life becoming too busy and you had to put it aside for the time being.
Well, no matter the reason, you’ve decided to make the wise decision to get back into running – either for health or competitive reasons. Now, making this decision is a good first step, but it needs to be followed with a game plan to safely get you back into running!
Keeping that in mind, let’s look at running injury prevention methods you should use to stay safe while hitting the trails and tracks around town:
- Come see us and make an appointment with your primary care physician. It’s entirely possible you were in incredible shape when you last went running, but the time since then might not have been so kind to your body. Consulting with medical professionals is a “must” any time you start—or return to—physical activity.
Choose the right shoes. In case you’ve forgotten since you last bought running shoes, you need a pair that will fit correctly (this means neither too big, nor too small). You should also choose running footwear that is well-constructed, has a proper amount of cushioning, and offers your feet robust arch support. Finally, buy shoes that will work best with your particular pronation pattern. Not sure what kind you have? We can help!
Ease into it. Even if you previously used to run and train for marathons on a regular basis, your body will need to adapt to the tremendous force loads and physical stress you are about to place upon it. Start at an easy level and make gradual increases in the duration and intensity of your running sessions. This will help you avoid common overuse injuries like plantar fasciitis.
Warm up and stretch every time. Far too often, people become injured when they jump right into an activity. Take the time for a short jog or brisk walk, and then follow that with dynamic stretches before you head out for your run.
Hydrate properly and eat well. Always drink plenty of water to avoid cramping in your lower limbs. Compliment your hydration with a diet full of the right nutrients to keep your bones and muscles in your feet, ankles, and legs strong and healthy. Keep in mind that bone health is essential for lowering your risk of developing a stress fracture.
We hope these tips will keep you safe as you ease back into your running program, but don’t forget that Foot Specialists of Long Island is always here to provide the effective treatment you need if an injury happens. For additional information on how to prevent common running injuries, or if you would like to schedule an appointment with our Massapequa foot doctor office, call us at (516) 804-9038. You can also request an appointment with us online right now.