Runners require top performance from their feet, ankles, knees, and hips. However, these areas of the body are also at the highest risk for injury during an activity such as running. Able Orthopedic & Sports Medicine of NYC offers the following tips to help you prevent injuries and enjoy your runs.
Strengthen and Prepare Your Muscles
Performing stretches and strengthening exercises improves the ability of your leg muscles to support the joints of your ankles, knees, and hips. Strong muscle support lowers your risk of injuring your joints and provides a safer, more comfortable running experience.
Wear Proper Footwear
Runners only have one essential piece of equipment: their shoes. It’s important to wear footwear that properly positions your feet and absorbs the shock of each impact between your foot and the ground. Poorly-fitting or ill-designed footwear can result in injuries to your ankles, feet, knees, and hips when proper support or shock absorption is absent. It is important to change shoes often. Depending on the number of miles you have run, shoes need to be changed every 3-6 months. Otherwise, the shoes themselves may be a culprit
Hydration is a must for runners. Dehydration causes your coordination and muscle response time to suffer. Your muscles become weak and are less able to prevent you from falling or twisting an ankle, knee, or hip. Carry water with you or stop frequently during your run to prevent dehydration.
Watch Where You’re Going
Keep your eyes on your path when you’re running. Avoid getting distracted or looking around and concentrate on where you plan to put your feet next, especially if you’re running on an uneven surface. This will help you to avoid potholes, tree roots, loose ground, and other hazards that could result in an injury.
Dr. Manoel, Dr. Toturgul, and the rest of the staff at Able Orthopedic & Sports Medicine want you to stay safe and injury-free during your runs. Contact us today at (866) 650-8063 for more safety pointers or to evaluate and treat your sports injuries safely and quickly so you can return to your game. Click on our website to learn more about the many orthopedic treatments we offer in NYC.