How to Decrease the Likelihood of a Running Injury

Most running injuries are caused by overuse, overtraining, wearing the wrong shoes, and overcompensating for a muscle imbalance or biomechanical problem. Here are some ways you can prevent the likelihood of a running injury.

1. Gradually increase your mileage. Increasing your weekly mileage by no more than 10% will help prevent injury.
2. Wear supportive shoes that are not worn out. It is suggested you replace your running shoes every 300-500 miles or every 6 months. Also, make sure your shoes address any biomechanical issues you may have with your feet and arches. Most running stores provide an analysis of your feet.
3. The best surfaces to run on that provide the least amount of impact is grass and woodland trails. Avoid running on concrete which is the hardest surface you could run on. Asphalt is a little better than concrete. If you run on grass, look for a flat area of grass. While running on a trail, watch out for slippery, muddy areas.
4. Stretch after you run to prevent your muscles from being too tight.
5. Cross train instead of just running. This way you will be strengthening various muscle groups and one particular muscle group will be less likely to be strained.

If you are unsure how to progress running safely to meet your goals, need help creating a stretching program, and or cross training programming, contact Harbor Physical Therapy for an appointment. We also offering running assessments to uncover your specific running stride and provide you specific tailored exercises to help diminish any muscle imbalances.

Swimming

If you are planning on swimming for exercise, you should warm up before you begin your workout. 

 A warm up:

            – Increases blood flow to the muscles in your body.

            – Increases your heart rate to prepare your body for exercise.

            – Decreases stiffness in your joints.

            – Increases range of motion of your shoulders and legs.

 Warm up ideas prior to swimming:

            – Jumping rope

            – Squats

            – Arm Swings

            – Lunges

After your swimming workout, you should perform stretching exercises to prevent muscles soreness.

 Important muscles to stretch for swimmers:

            – Hamstring

            – Pectoralis                                                           

            – Rhomboid

Rhomboid Stretch