Running is an invigorating way to stay fit, but it can put a lot of strain on your muscles and joints. Incorporating proper stretching into your routine is essential to enhance flexibility, reduce the risk of injuries, and improve overall performance. Start with a dynamic warm-up, such as leg swings or high knees, to prepare your muscles for action. Post-run, static stretches can help relieve tension. The classic calf stretch, hamstring stretch, and quadriceps stretch are vital for targeting major running muscle groups. To address hip flexibility, try the pigeon pose or a seated hamstring stretch. It is helpful to remember to focus on your core with exercises like the seated torso twist or the standing hip flexor stretch. Consistency is key, and regularly incorporating these stretches into your running routine can enhance your flexibility. It may also reduce the risk of injuries and contribute to a more comfortable and enjoyable running experience. If you would like additional information about effective running stretches, it is suggested that you consult a podiatrist who can provide you with the information you are seeking.

All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact Afsha Naimat-Shahzad, DPM of Leander Foot & Ankle. 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 our office located in Leander, TX . We offer the newest diagnostic and treatment technologies for all your foot care needs.