Running Injuries

Home » Running Injuries » Prevention

Prevention

Even the best sneakers do not prevent all injuries. The choice of terrain is an equally important factor. The optimum terrain for running is a dirt path or athletic track. These surfaces are softer and absorb some of the impact when the foot contacts the ground. Cement or asphalt pavement are the worst surfaces. They are hard and inflexible and do not absorb shock during exercise. These surfaces cause the entire force of the foot striking the ground to be transmitted to the joints of the feet, ankles, knees, hips, and lower back.

Running on a beach or on the side of a road also can cause problems because the natural slope of the beach and the crown of the road tilt to one side. This lateral angulation, no matter how slight, causes body weight to be distributed unevenly on the downhill sides of the feet, leading to shin-splints and knee pain. Instability also increases the risk for ankle sprains. The uphill foot bears extra weight on its medial side (inside), which can cause the arch to flatten, creating foot pain.

Running on hills should also be avoided. Leaning forward to run uphill can cause pain in the back, the Achilles tendon, and the heel because it causes the muscles and tendons to stretch more than usual. Leaning backwards to run downhill can cause pain in the back and in the muscles in the front of the leg (the anterior muscle group).

When running, avoid leaning forward or backward and swinging the arms across the chest. This creates twisting in the back and hips, straining muscles and joints. The entire foot should strike the ground almost simultaneously. Landing with all of the body weight on the heel can cause back pain and should be avoided. Although advanced runners land on the balls of the feet, near the toes, the muscles of beginners are not strong enough to support the body weight in this position.

Before beginning a running or jogging program, it is important to have a complete physical evaluation and get a high-quality pair of sneakers. Important things to consider are proper fit, excellent support, and plenty of cushioning to absorb shock. Replace exercise shoes 2 to 4 times a year so their effectiveness is not compromised by excessive wear.

It's important to stretch for at least 20 minutes before jogging, and to start off slowly and with short distances. Start by alternately walking and jogging.

If pain occurs, stop immediately. If joint pain occurs, especially in the feet or ankles, consult a podiatrist. The pain often can be relieved quickly and easily. Back or knee pain can also be caused by improper functioning of the feet.

Running Injuries, Prevention reprinted with permission from podiatrychannel.com
© 1998-2008 Healthcommunities.com, Inc. All Rights Reserved.

Running Injuries Resources

	Join Our Running Injuries Forum Do you have a question, want to share medical advice, or just need to discuss your situation with someone else having a similar experience? The healthchannels forum is a resource for everyone to share and discuss their health and medical needs with others.	Advertising Disclaimer
	Living with...Share your story Do you have a personal health story that you would like to share with others? As a source of free patient education, our goal is to provide our users with trustworthy information and support from others. That's why we've started our "Living with..." sections.
	Our "Living With..." support pages are a place to share experiences about living with a certain condition, disease, disorder, or illness and for loved ones of those dealing with health-related issues. Many people, especially when newly diagnosed, find comfort in knowing that others are having a similar experience. Help others by sharing your story. View stories already submitted.
	Stay Updated Sign up for our newsletter and receive important updates on the medical conditions that are most important to you.
To quickly access health information from your website's browser, download Healthcommunities.com's healthchannels toolbar. Advertising Disclaimer