AUSTIN, TX 512-207-0368
PACE Physical Therapy
  • Home
  • About
    • Who We Help
    • Services
    • FAQ
    • Testimonials
    • Insurance Info
    • Meet Us
  • Pelvic Floor Therapy
    • Pelvic Floor Therapy
    • Pelvic Floor Resources
  • Online Programs
    • Low Back (& Core) Health
    • Chronic Low Back Pain
    • Shoulder Stability & Strength
    • Neck Pain Relief
    • Sciatica Rehab
    • Stop Leaking With Exercise
    • Post Partum Recovery
    • Full Body Resistance Band Workout
  • Tips & Advice
    • Interactive Body
    • Recommended Products
    • E-Books
    • Blog
  • Contact
  • Home
  • About
    • Who We Help
    • Services
    • FAQ
    • Testimonials
    • Insurance Info
    • Meet Us
  • Pelvic Floor Therapy
    • Pelvic Floor Therapy
    • Pelvic Floor Resources
  • Online Programs
    • Low Back (& Core) Health
    • Chronic Low Back Pain
    • Shoulder Stability & Strength
    • Neck Pain Relief
    • Sciatica Rehab
    • Stop Leaking With Exercise
    • Post Partum Recovery
    • Full Body Resistance Band Workout
  • Tips & Advice
    • Interactive Body
    • Recommended Products
    • E-Books
    • Blog
  • Contact

Injury Prevention for Runners

7/7/2021

1 Comment

 
Picture
By Ashley Johnson
​
If you consider yourself a runner or even enjoy a nice run through the park or on the treadmill now and then, you know that running can place a lot of stress on the body. While it’s healthy exercise and can make us feel great, it puts stress on our ankles, feet and bodies in general. Because of this, it can be an easy target for unwanted pain and injury. So, how can we continue doing this strenuous activity in a way that keeps our bodies protected and promotes injury prevention? There are a combination of actions we can take to keep our best full-body health in running.

1) Get Proper Footwear

The rules are a little all over the place when it comes to how often you should replace your running shoes, but a general rule of thumb is about every 500 miles. So, if you’re a runner, that can mean anywhere from 1 to 3 years. When you do go to pick your next pair of shoes, make sure you’re getting properly fitted (you can usually find shoe stores that offer this near you through a quick Google search) and that you’re getting shoes solely for the purpose of running. Your running shoes should be just that, while you have a different pair for walking and lifting weights. 

2) Think About Your Whole Body
We often think about our knees, ankles and feet when running and while these are common pain points for runners, it’s important to think about them in the context of our whole bodies. Did you know that the alignment in our feet (and how we walk and run) affects the muscles and ligaments in our pelvis? Or that our pelvic floor muscles are directly attached to our hip muscles? Because we often compensate for our pain areas by shifting our focus to another area, one pain point can often lead to another. For example, avoidance of pain in the hip can strain the pelvic floor muscles leading to issues like leaking when running. This is why it’s important to see a physical therapist when you’re experiencing any pain with running or even when you’re ready to get started, so they can help you get to the root cause of the problem and prevent further injury.

3) Try To Avoid Overuse 
Overuse is one of the most common causes for foot pain when running. Try to avoid this by implementing pre-run and post-run stretching and massage to warm up and cool down properly, start slow and increase distance and intensity slowly throughout your running journey. Running on a treadmill can also help prevent overuse injuries by allowing you to run at a smooth, steady pace and focus on your form. Some good general rules to keep in mind for proper running form include:
  • Engaging your core 
  • Keeping your chest lifted, with your shoulders down and back
  • Use a midfoot strike so your foot lands directly under your hip
  • Focusing on your breath and practicing good breathing techniques

Adding flexibility and strength training into your routine can also help with pain and injury prevention for runners. The stronger and more resilient our muscles are, the better they respond when we’re using them with proper form. Try implementing these 3 tips before your next run or before beginning your running journey. If you’re experiencing pain, see a physical therapist for an initial evaluation to assess your pain points and your best course of action for moving forward and getting back to running pain free. Whether you’re just getting back into it, starting for the first time or are a seasoned runner, keeping these things top of mind will improve your running health and help prevent injury so you can keep doing what you love with a healthy mind and body.


Want to take the next step in securing longevity and preventing injury?
Sign up for an injury prevention screening with us! 
Request A Screening
References:
Cronkleton, E. (2020, January 27). Proper Running Form: Tips and Techniques to Run Better. Healthline. https://www.healthline.com/health/exercise-fitness/proper-running-form#running-form. 
​

1 Comment

    Meet Your Therapist

    Jessica has been in Austin, TX for the past four years. She grew up in Idaho and attended PT school at Idaho State University. She completed an Orthopaedic Residency and became a Board Certified Orthopaedic Clinical Specialist in 2016.

    Archives

    February 2022
    January 2022
    December 2021
    October 2021
    July 2021
    June 2021
    April 2021
    March 2021
    February 2021
    January 2021
    November 2020
    October 2020
    September 2020
    August 2020
    October 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018

    Categories

    All
    Activity
    Back Pain
    Chronic Pain
    Dry Needling
    Exercise
    Fitness
    Knee Pain
    Neck Pain
    Pain
    Pain Relief
    Physical Therapy
    Posture
    Shoulder Pain
    Work

    RSS Feed

Contact Info:
Phone: 512-207-0368
Fax: 737-443-6071
Address: 7756 Northcross Dr, #100, Austin, TX 78757 (Inside Marlow's Fitness)
Email: info@pacept.com
Web: 
https://www.pacept.com


© 2022 PACE Physical Therapy- Your Expert Orthopedic & Pelvic Floor Physical Therapists in Austin, TX​
Privacy Policy | Terms & Conditions
MEDICAL DISCLAIMER:

All information on this website is intended for instruction and informational purposes only. The authors are not responsible for any harm or injury that may result. Significant injury risk is possible if you do not follow due diligence and seek suitable professional advice about your injury. No guarantees of specific results are expressly made or implied on this website
​