Running is an excellent way to stay fit, de-stress, and enjoy the outdoors. However, like any physical activity, it comes with risks, particularly the potential for lower limb injuries. In this article, Jackie Tey, Chief Podiatrist from Straits Podiatry, will share some essential tips on preventing running injuries and keeping you on track with your fitness goals.

Start with a proper warm-up.

Warm-up exercises are important! A proper warm-up raises your heart rate and gets your blood circulation going. A common misconception that people have is to stretch before running, and that is incorrect. Before running, do active movements such as forward or lateral leg swings, forward and backward lunges, and supported squats. A short jog on the spot for a minute before the start of the run would be good, too!

Wear proper shoes

Proper running shoes will help you prevent running injuries. But the question is, how do I know which shoes are good for me? The general rule is always to wear running shoes that fit well and are designed for your foot type and running style. Technological advancements have led to running shoes specially designed to enhance performance; however, remember that it does not necessarily mean those shoes suit everyone!

Increase your mileage gradually.

One of the most common mistakes among new runners is doing too much too soon. A sudden increase in activity often leads to common lower limb overuse injuries. Give your body time to adapt to the demands of running, starting with a manageable distance and pace, then gradually increasing both over time. Increase your mileage by 10 to 15% per week, this gradual progression helps reduce the risk of overuse injuries like stress fractures and tendinitis. Note that increasing your speed or frequency of training also increases your activity intensity!

Cross-training and strength training

Running puts a lot of repetitive stress on the body, so it's essential to cross-train with other low-impact activities like cycling, swimming, or yoga. This allows your body to recover while maintaining cardiovascular fitness and overall strength.

Incorporating strength training into your routine can help improve muscle imbalances and stability, reducing the risk of injuries. Focus on exercises that target the muscles of the legs, hips, and core — such as squats, lunges, and planks. Don't forget to incorporate exercises specifically targeting the feet and ankles, like calf raises and toe curls.

Get sufficient rest

Your body needs time to repair and rebuild after a strenuous session. Ensuring your body has enough time to rest and recover between runs is essential to prevent running injuries. When planning your run schedule, account for rest days, incorporating at least one or two rest days per week, getting quality sleep, and considering recovery treatments such as massage or trigger point release to promote recovery. 

Listen to your body.

Pay attention to any signs of discomfort or pain while running. The most common reply that we hear from patients is, "It used to be just a little bit of pain, but I thought it would go away". And the pain did not go away, worsening with continuous training. Pushing through pain can lead to more severe injuries. Stop and take a break if you feel pain or discomfort while running. A mild strain, such as a hamstring strain, can take 2 to 4 weeks to recover with rest. Pushing through pain can lead to more severe injuries.

If you experience persistent pain, especially in your feet, ankles, knees, or hips, it's essential to rest and seek advice from a podiatrist or another healthcare professional.

Featured Contributor:

Straits Podiatry 
Jackie Tey
Chief Podiatrist

Straits Podiatry is one of the services under the Healthway Medical Group Allied Health Division, started by a pair of professionals who are deeply passionate about providing high-quality podiatric care without compromising on ethics, value, or integrity. We aim to lead the profession by upholding the highest moral standards through our podiatric care.

We are family-oriented and know how important it is to select the right clinicians for our family members. Hence, we strive to treat every patient with the same attention to detail as if they were our family members. We see a wide age range of patients from infancy to the elderly with any ailment affecting the lower limb, including the toes, feet, ankles, knees, or hips. We investigate the root cause of the issue and then employ non-invasive techniques to heal then prevent the problem
from returning. We hope you will trust us on your journey to recovery!

Connect with Straits Podiatry and learn more on their website, Instagram, Facebook, LinkedIn and YouTube.

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