Get your yard back in shape safely this season with simple tips to prevent injury, protect your body, and stay active—so you can enjoy gardening pain-free with support from Elite Therapy Solutions.
Garden Safety
read more
All About TMJD
Treating TMJ: Non-Surgical and Surgical Options Temporomandibular joint disorder (TMJD) is a condition that affects the jaw joint and the muscles responsible for its movement. In addition to surgical treatments, there are several non-surgical treatments available for...
Not Sure if Therapy is Right for You?
Have a free discovery call to talk with one of our therapists.
Did you know that 40 million people in the United States run regularly? However, it also comes with a high risk of injuries. Yearly, up to half of runners report an injury. To support running injury prevention, it is important to understand the risks and follow expert advice to stay healthy.
Most Common Running Injuries Include:
- Runner’s knee
- Achilles tendinitis
- Shin splints
- Hamstring injuries
- Plantar fasciopathy
- IT band syndrome
- Stress fractures
- Sprained knees and ankles
Physical Therapy for Running Injuries
While physical therapy can treat many of these overuse injuries, we want to share some tips to keep you healthy and safe on your next run!
Tips to Stay Healthy to Prevent Running Injuries
- Cross-train – weightlifting to strengthen quads and hips; yoga to increase flexibility. Both weightlifting and yoga are important in running injury prevention as they reduce the risk of muscle imbalances or tightness.
- Stretch after your run.
- Your longest run should only make up 20% of your weekly total mileage.
- Don’t increase mileage by more than 10% per week.
- Get running shoes that fit properly and feel comfortable.
- Change your running shoes every 350–500 miles.
- Stay hydrated.
- Consume adequate calories, carbs, healthy fats, and protein.
- Beginners should start with intervals of walking and running.
Resources:
1. Callahan, Lisa. “Running Injuries of the Lower Extremities.” UpToDate, 28 Oct. 2018, www.uptodate.com/contents/overview-of-running-injuries-of-the-lower-extremity.
2. 7 Most Common Running Injuries. Pt Health, 23 Apr. 2018, www.pthealth.ca/blog/the-7-most-common-running-injuries/#.