6 Tips to Avoid Running Injuries

Posted on June 1st, 2016 by Orthopaedic Specialty Group

Injured runner

Running is one of the most popular forms of exercise. It’s easy, great for cardiovascular health, and all you need is a pair of shoes.

Unfortunately, injuries are a part of running. Between shin splints, runner’s knee, and stress fractures, many runners spend more time on the couch than they do on the road. In fact, a poll from showed that 66% of their respondents had suffered a running injury within the past year.

While injuries will always be a part of running, there are ways to limit your risk. Here are a few tips to keep in mind to help you avoid injury on your next run:

  • Eyes on the road. Injuries can be due to overuse or a traumatic event – such as twisting your ankle on a tree branch. Avoid the latter kind by keeping your eyes on the road (or whatever surface you are running on) at all times.

  • Stay hydrated. Not drinking enough fluids can put you at risk for heat exhaustion, but dehydration can also contribute to problems such as runner’s knee. This is due to the fact that your body needs water to protect and lubricate your joints. When enough water isn’t available, you will experience increased wear and tear.

  • Always warm up and cool down. Warming up and cooling down before and after your run is an important part of injury prevention. A good warm up consists of a light jog for five minutes before picking up the pace. Save the stretching for the cool down.

  • Wear the right shoes. Running shoes are specially designed to provide arch support and minimize impact. If you are wearing shoes that don’t fit right, they could be doing more harm than good.

  • Run with proper form. Believe it or not, there is a right way to run and a wrong way. Running with poor form greatly increases your risk of injury.

  • Know your limits and listen to your body. If you are new to the running world, take it one step at a time (no pun intended). Trying to do too much or run through an injury is an express ticket to the doctor’s office.

If you suffer an injury while running, trust the orthopedic experts at OSG to get you on the road to recovery. As southern Connecticut’s largest and most experienced orthopedic practice, we can fix virtually every bone and joint in your body. Call us today at (203) 337-2600 to schedule an appointment with one of our licensed specialists.