Preventing and managing running injuries requires a multifaceted approach due to their multifactorial nature. Common risk factors include overtraining, wearing improper footwear, biomechanical imbalances, and inadequate recovery. To mitigate these risks, it is helpful for runners to incorporate a variety of strategies, including proper warm-up and cool-down routines, gradual increases in mileage, strength training, and flexibility exercises. Additionally, ensuring proper footwear selection and addressing any biomechanical issues through gait analysis and orthotic interventions can help prevent injuries. In the event of an injury, treatment may involve rest, compression, elevation, and in some cases, less conservative interventions. If you are a runner and have sustained a running injury, or if you want to make sure you avoid injuries in the future, it is suggested that you schedule an appointment with a podiatrist who can offer expert advice in foot and ankle biomechanics, gait analysis, injury assessment, and customized orthotic interventions.

All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact Richard DiBacco, DPM of Podiatry Associates of Erie, Inc.. Our doctor will treat your foot and ankle needs.

How to Prevent Running Injuries

There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup. Another common mistake is jumping into an intense routine before your body is physically prepared for it. You should try to ease your way into long-distance running instead of forcing yourself to rush into it.

More Tips for Preventing Injury

• Incorporate Strength Training into Workouts - This will help improve the body’s overall athleticism
• Improve and Maintain Your Flexibility – Stretching everyday will help improve overall performance
• “Warm Up” Before Running and “Cool Down” Afterward – A warm up of 5-10 minutes helps get rid of lactic acid in the muscles and prevents delayed muscle soreness
• Cross-Training is Crucial
• Wear Proper Running Shoes
• Have a Formal Gait Analysis – Poor biomechanics can easily cause injury

If you have any questions, please feel free to contact one of our offices located in Erie and Meadville, PA, . We offer the newest diagnostic and treatment technologies for all your foot care needs.