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How to Avoid and Treat Common Running Injuries

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Running is a great way to get in and stay in shape, but it can also lead to orthopedic injuries. The good news is that knowing how common injuries occur and how to prevent them will help reduce your risk.

To prevent orthopedic injuries, we recommend that you first:

  • Identify your running goals.
  • Have a routine physical.
  • Warm up before and stretch after you run.
  • Wear the correct running shoes.

Common Running Injuries

Achilles Tendinitis

A dull or sharp pain along the back of the Achilles tendon, calf tightness and early morning stiffness.

  • How to Prevent – Stretch before you run.
  • How to Treat – Rest and stretch until the pain is completely gone.

Plantar Fasciitis

An inflammation of a thick fibrous band of tissue in the bottom of the foot.

  • How to Prevent – Stretch before you run.
  • How to Treat – Take anti-inflammatory medicine, stretch and use ice compresses to help relieve pain.

Shin Splints

Pain on the inside of the shinbone caused by overuse of poor conditioning and worsened by running on hard surfaces.

  • How to Prevent – Ease into runs and choose a mix of hard and soft surfaces.
  • How to Treat – Rest, stretch and ice until the pain is gone. Also adjust the distance and speed your run.

Keep Running Safe and Enjoyable

If you’ve ever been injured, you know it’s not enjoyable. The pain, treatment and recovery time can last awhile—putting a hurdle in your exercise schedule. That’s why we have some suggestions to keep running safe and enjoyable:

  • Don’t run when you have a hurt or injured foot, ankle, knee or hip.
  • Dress for the weather and time of day.
  • Wear reflective clothing.
  • Drink plenty of water before, during and after a run.
  • Train carefully for races and competitions.
  • Don’t run in isolated or dangerous areas.
  • Don’t run when you’re sick or exhausted.

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