As the weather begins to warm up, many runners are excited to hit the pavement again after a long winter. However, with the increased activity comes the risk of running injuries. Whether you’re a seasoned runner or just starting, taking preventative measures to stay healthy this running season is essential. H&D Physical Therapy is here to provide tips and advice from our physical therapists on preventing running injuries. Continue reading to learn more! 

How To Prevent Running Injuries This Season

  1. Warm-Up and Cool-Down – A good warm-up will boost your heart rate, warm up your muscles, and prepare your body for the demands of running. A cool-down will help your body return to its resting state and decrease the risk of injury. Make sure to spend 10-15 minutes on each before and after your run.
  2. Gradual Increase in Mileage – A common cause of running injuries is doing too much, too soon. It’s important to gradually increase your mileage to avoid overuse injuries such as shin splints, stress fractures, and tendinitis. A good method is to increase your mileage by no more than 10% each week.
  3. Proper Footwear – Wearing appropriate footwear is crucial for preventing running injuries. Choose athletic shoes that provide adequate support and cushioning for your feet. You may need to consider orthotics or specialized shoes if you have a history of foot problems, such as plantar fasciitis or flat feet.
  4. Cross-Training – Cross-training is a great way to prevent running injuries by improving your overall fitness and reducing the risk of overuse injuries. Cycling, swimming, and yoga can help strengthen your muscles, improve your flexibility, and prevent muscle imbalances.
  5. Strength Training – Strength training is another critical factor in preventing running injuries. Strong muscles can help absorb shock and reduce the risk of injury. 
  6. Proper Running Form – Proper running form can also help prevent injuries. Ensure you maintain good posture, keep your feet straight ahead, and avoid over-striding. Running with a midfoot strike can also reduce the risk of injury.
  7. Listen to Your Body – It’s crucial to listen to your body and take proper rest days when needed. Overtraining and pushing through pain can lead to running injuries. If you experience pain or discomfort during or after a run, take a break and consult with our physical therapists.

Contact Us

Preventing running injuries is crucial for staying healthy and enjoying the running season. By following these tips and advice from a physical therapist, you can reduce your risk of injury and stay on track toward your running goals. Contact H&D Physical Therapy to learn more and request an appointment!