Author – Rudo Makuyana
Avoid Common Running Injuries
Running injuries are one of the foot problems we see fairly often here at The Foot Hub. From Achilles tendinitis to plantar fasciitis and shin splints, we’ve treated them all. We want to help you avoid getting hurt while you run, so here are some tips from our Sydney podiatrists on how to avoid common running injuries.
Work On Your Flexibility
Running isn’t just about running. It uses a wide range of movement throughout your body, from head to toe. As such, your whole body needs to be flexible, not just your legs.
Always include stretching as part of your regular running routine. We recommend at least 5 to 10 minutes of stretching before and after every run you do. This will help your body to remain flexible and not stiffen up after a training session.
Stay Hydrated
Water is so important when it comes to our bodies and physical exercise. You may be drinking water while running, but if you’re sweating excessively, it may not be enough to replace the water you’re losing as you run.
Symptoms of dehydration can include headaches, irritability, feelings of weakness, dizziness, cramps, nausea and vomiting. Avoid these by drinking water regularly throughout the day, not just before, during and after your run. Keeping your body hydrated all day long will help you during your runs.
Balanced Eating
Healthy, balanced eating habits will ensure you have enough energy to complete your run. Don’t head out for a run if you haven’t fuelled up sufficiently before.
Equally, plan a healthy snack for when your run is finished, to make sure you replace the energy you’ve just expended.
Wear The Right Running Shoes
Choosing the right running shoes is one of the key elements of successful running. A running shoe that doesn’t fit properly, or isn’t up to the kind of running you’re doing, is much more likely to result in the kind of common running injuries we see here at our Sydney foot clinic.
Don’t Forget To Warm Up
Not warming up can lead to running injuries too. It’s something really simple that many runners often overlook, just like stretching. Warming up for 5 – 10 minutes will help get rid of any lactic acid build-up in your muscles. It’s especially important for longer runs.
Train Your Muscles
Strength training will help you build your overall body strength which will, in turn, improve your running performance. Develop a training program that works all the different muscle groups in your body and train 2 – 3 times a week, alongside your regular running.
About the author
Rudo Makuyana is one of the podiatrists at The Foot Hub in Sydney. Rudo is passionate about foot health and treating patients holistically – not just the individual problem. Originally from Zimbabwe, she completed her Bachelor of Podiatric Medicine at the University of Western Australia (School of Surgery) in 2011. She now practices in her foot clinic in Alexandria, Sydney and also volunteers and advocates for the rights of the world’s poor.
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