How to Prevent Running Injuries

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Don't get sidelined with running injuries. A few precautions will keep you on your feet.

To complete this How-To you will need:

A foot evaluation
Good running shoes
Foot exercises
Warm-up
Stretches
Common sense

Step 1: Have your feet evaluated

If you're new to the sport, consider consulting a sports clinic before you buy running shoes, or buy them in a sports store that specializes in running shoes, where they'll be able to determine the best shoe for your gait, and whether you could benefit from orthotics, inserts that hold your foot in place.

Tip: Bring along your old sneakers to show which part of your shoe gets the most wear and tear.

Step 2: Don't run in worn shoes

Get new running shoes every 300 to 500 miles. Worn-out shoes can lead to shin splints, a common running injury that causes pain along the front of your lower leg.

Tip: Flexing and pointing both feet in the air as you sit in a chair helps prevent shin splints by strengthening the muscles around the shinbones.

Step 3: Warm up

Warm up before you run by walking briskly for about five minutes.

Step 4: Lessen the impact

Run on a smooth surface.

Step 5: Don't overdo it

Don't push yourself to run longer, faster, or more often than feels comfortable. Overdoing it leads to overuse injuries, which develop over time, rather than as the result of a single event. According to one study, 70 percent of runners sustain overuse injuries in any 12-month period.

Tip: Don't increase your weekly mileage by more than 10 percent, and allow three to four weeks before speeding up your pace.

Step 6: Strengthen your feet

Whenever you have a few moments, take off your shoes and socks, and strengthen your foot muscles by placing a hand towel on the floor and crumpling it up with your toes. This can help prevent plantar fasciitis, a common running injury that causes pain in the bottom of the foot.

Step 7: End with stretches

When you finish your run, do a round of stretches to keep yourself limber.

Step 8: Limit heels and flip-flops

Limit how often you wear high heels or flip-flop sandals. They can harm knees and make existing foot and leg injuries worse.

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Category:

Sports

Tags:

• HealthBeauty
• sports
• fitness
• running
• preventing
• injuries
• pain
• feet
• legs
• problems
• caring

[Ofieleea]

Quicker way: Don't run.

[rodeney123]

I would also avoid running on pavement and find the grass, man.

[dtihkse]

i watched this cuz i broke my ankle, knee and shoulder once

[justjazzykitty]

and feet!!!!!!!!!

[Eduardo97978]

"I Just Felt Like Running"

[darking797]

@Ofieleea thats even worse:)

[Baznaz92]

there is absolutely no evidence that say having big expensive running shoes will reduce injury, in fact some say that it is the exact opposite. also did you look at that girls gait she is just asking to get injured. barefoot running can help, however does require a lot of training and persistence.

[thegreatoutdoors1000]

run barefoot

[markb16a]

How can you prevent from your soleus from hurting and getting mild briskly on your bone near your soleus? I just got new running shoes as well. And I got neutral arches. I only run 3 miles and after I run my soleus is swollen up and I got some bruising on both legs. How can I prevent this?