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Running Safety Tips

Running Safety Tips

Whether you decide to run laps at a local park or train for a full marathon, running is an excellent source of aerobic activity. However, it is important to note that running outdoors puts you at a risk for sustaining injuries. Here are some tips to keep you on your feet as you get some exercise this summer.

Common Running Injuries

When it comes to preventing running injuries, it is essential to understand common injuries runners experience and how they’re sustained. Here's what you should know.

Runner’s Knee

Runner’s Knee, or patellofemoral pain syndrome, is a term used to pain felt around the kneecap and in the front of the knee. Runner’s knee is typically a result of overuse from rigorous, repetitive activities like running. Wearing improper footwear can also increase your risk of developing this condition.

Pulled or Torn Hamstring

A pulled or torn hamstring is an injury to one or more of the muscles on the back of the thigh. This strain can either be an overstretched, partially torn, or completely torn muscle. These types of strains are a result of muscle overload, which means that the muscle lengthens as it contracts, or shortens. Runners and sprinters are at an increased risk of developing these types of muscle strains.

Shin Splints

Shin splints, or medial tibial stress syndrome, is the inflammation of the muscle, tendon, and bone tissue surrounding your tibia. This orthopedic pain is typically a result of overuse and repetitive activities like running. Having flat feet or wearing worn-out footwear can also make you more likely to develop shin splints.

Achilles tendonitis

Achilles tendonitis is an injury in which the Achilles tendon becomes irritated and inflamed. This injury is typically a result of repeated stress and pressure being placed on this tendon that runs down the back of your lower leg.

Stress Fractures

Stress fractures are small cracks in your bones, usually occurring after a sudden increase in physical activity. They happen when there is repetitive force and pressure is applied to weight-bearing bones, but not enough pressure to cause an acute fracture.

Tips for Injury Prevention

While learning about common injuries that affect runner can feel daunting, there are tips you can utilize to help minimize that risk. Here’s what you should know to keep your body pain free while you run.

Warm-Up Before Running

Utilizing warm-up exercises before running helps to loosen your muscles and joints. This effectively reduces your risk of sustaining an orthopedic injury. The reverse is also true—using a cool-down activity after your run can help to slowly release the lactic acid from your muscles after a workout.

Start Slowly

Many orthopedic injuries are experienced when you start a new workout routine too abruptly. Try starting out your fitness routine by running a mile, increasing your distance and speed by about 10-20% each week.

Take a Rest Day

When you’re excited to start your fitness journey, you may be tempted to go for a long run every day—however, it is important to incorporate rest days into your weekly routine. Taking at least one day off every week can help your body to properly recover, prevent muscle fatigue, and can even improve your performance.

Orthopedic Care in Gillette, Wyoming

If you have concerns when it comes to your orthopedic health, Powder River Orthopedics & Spine (PROS) is here to help in Gillette, Wyoming. We can evaluate your options so you can rest assured that you get the best possible outcome and are back to a happy and active life in no time.

Call the PROS at 307.686.1413 or visit www.cchwyo.org/PROS to learn more.