Running injuries and other sports injuries are common reasons why people seek out chiropractic care.
Many people think that running on the pavement is bad for their joints. The truth is that it’s not all that bad as long as your body is prepared for it.
Here are some tips to help you start or continue running outside:
- Hydrate: Drink plenty of water at least 1 hour in advance. Drinking too much water right before you begin may lead to cramps.
- Warm Up: Do an activity like a brisk walk before you stretch. Stretching without warming up your muscles first can cause injuries.
- Stretch: Focus on stretching the front, back, and outsides of your legs. Do some wide arm swings also to prepare your upper body. Repeat the stretches after you run.
- Speed up and slow down gradually: Changing speed too quickly can be hard on your knees so go into a slow jog in between speeds.
- Proper Shoes: The standard recommendation is that running shoes are replaced every 300-400 miles. Look at your old running shoes to see your gait pattern and buy your new shoes that will support those patterns. Have a talk with staff at the shoe store to get the perfect fit.
- Be cautious with different terrain: Your body does best when it has time to adapt to certain situations. It is advised to walk up and down hills until your body tells you that you’re ready to slowly jog up them. Tree stumps and uneven ground can lead to ankle sprains or knee discomfort so get familiar with the path first.
- Don’t overdo it: Slowly increase your mileage. Doing too much too quickly can lead to shin splints.
- Pain isn’t a dare, it’s a signal: Learn to listen to what your body is saying and respect it.
- Joint Alignment: A Chiropractic assessment is vital to your running career. If your spine and extremities aren’t aligned, it’s like running on a slanted, uneven road.
- Fuel Up: Feeding your body the right foods before and after a run help your body work efficiently.
There are great local resources to help you run strong! Dr. Abbey Denaro specializes in joint health and nutrition and is also an avid runner.