VSMC News

Running Injuries

With spring around the corner, many decide to take up running as a way to break “cabin fever” and to get in shape. Others see the return of warmer weather as a start to another competitive season of road races. However, up to 70% of all runners will experience some sort of injury during a typical season. Prevention and early treatment of running injuries is crucial to keep you on track toward your fitness or competitive goals. Here are a few guidelines that will help minimize your risk of injury.

• Check with your doctor. This is important if you are starting any new exercise program.
• Start slowly. The majority of injuries occur as a result overtraining. Avoid doing too much too soon. You should only increase mileage 10% per week at most.
• Find a partner. It is more difficult to “blow off” a running session when another person is expecting you. A partner can also challenge and motivate an experienced runner to stick to a training schedule in preparation for competitive events.
• Keep a diary. This should include the mileage, terrain, and how you felt after the run. It is a great tool to help you progress your training, and to pinpoint problems with overtraining and injury.
• Wear proper footwear. Purchase footwear from a retailer that is experienced in sales of running shoes. The most expensive shoes aren’t necessarily the best shoes. A knowledgeable sales person should know this. Running shoes should be replaced after about 400 miles regardless of appearance.
• Flexibility. This is key to preventing injury. Stretching should include all the major muscle groups of the legs. Keep in mind that stretching is more effective after a workout when the muscles are warmed up.
• Listen to your body. Pain experienced after an intense exercise session is expected. However, pain that occurs while exercising, or is steadily increasing over time is a potential problem.

The Vermont Sports Medicine Center offers complimentary Safe Sport injury screenings in all our locations. The 15th annual Vermont Sports Medicine Road Race to benefit Kids On The Move takes place on Saturday, April 28th. For more information on the race or injury screenings, call our Rutland office at 775-1300.

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