Preventing Runners’ Injuries When You Hit the Pavement This Summer
Shin splints, pulled muscles, Achilles tendinitis, and stress fractures are all common examples of running injuries. Since a running injury can interfere with your training program, prevention is preferable. However, if you do sustain an injury in the Las Vegas area, you can turn to Sunrise Hospital and Medical Center for exceptional care.
Choose Supportive Footwear
Injury prevention begins with selecting the right footwear. Invest in high-quality running shoes that fit well and offer sufficient support. When you watch this featured video, you’ll hear an orthopedic surgeon discuss some of the features that you should find in an ideal running shoe. These include a sturdy back around the heel to prevent twisting. Arch supports can also be helpful, particularly if you have high arches. Some runners might benefit from custom-made orthotic inserts.
Prevent Overuse Injuries
Overuse injuries are common among avid runners. They often occur when a runner drastically increases the duration or intensity of his or her training. To reduce your risk of overuse injuries, the American Academy of Family Physicians warns against increasing your mileage by more than 10 percent in a week and running more than 45 miles total per week. It’s best to alternate intense training days with lighter training days and to choose soft, flat, and even terrain.
Promote Flexibility and Strength
Stretching, warming up, and cooling down are musts for athletes. You might wish to consult a physical therapist or a personal fitness trainer for help developing your ideal stretching and strength training routine. Some good stretches for runners include the groin stretch, iliotibial band stretch, hamstring stretch, and plantar fascia stretch. Some helpful strengthening exercises include side leg lifts, inner thigh lifts, and lateral step-ups.
When you need emergency care in the Las Vegas area, you can count on Sunrise Hospital and Medical Center. Our emergency care physicians are available 24/7 and we offer rehabilitation services to help you get back on your feet quickly. To request a physician referral at our community hospital, you can call our Consult-A-Nurse line at (702) 233-5300. Visit us online for more on our other services, including stroke care and heart health services.