Make Time to Warm Up and Cool Down When Running

Today, many people have busy schedules, making it challenging to practice proper warm-up and cool-down activities when running. It’s best to do this before and after your run to prevent running injuries. In today’s post, Dr. Hubert Lee at CarePlus Foot & Ankle Specialists in Bellevue, WA, shares information regarding running injuries, including their causes and prevention tips. 

Helpful changes that can help to evade injuries include practicing correct training procedures, improving form, and maintaining good posture. Research shows this helps runners gradually increase speed and mileage, and it’s vital to stay hydrated and consume enough protein. 

Preventing Running Injuries

The most common running injuries are the result of overtraining and overuse. When the back of the kneecap begins to wear out and causes pain in your knee, a condition known as runner’s knee. This causes a decrease in the strength of your quadriceps and can happen if you don’t wear supportive, properly fitted shoes. To prevent runner’s knee, focus on hip strengthening in addition to strengthening your quads, so kneecaps remain aligned.

Exercising your feet regularly while wearing proper footwear is very helpful in preventing injuries. 

3 Causes of Running Injuries

1. Iliotibial band syndrome.
2. Plantar fasciitis.
3. Stress fractures from a lack of calcium, your running style, or overtraining.

4 Ways to Avoid Running Injuries

1. Wear running shoes to avoid injury.
2. Wear properly fitting footwear that suits your running needs.
3. Stretch to keep muscles limber and boost flexibility.
4. Add strengthening exercises to your schedule to help keep you strong and limber and decrease the possibility of injuries.

If you have any questions, please contact Dr. Hubert Lee at CarePlus Foot & Ankle Specialists in Bellevue, WA, to schedule a visit. You can schedule an appointment online or by calling us at 425-455-0936.