Running is a wonderful form of cardiovascular exercise with numerous health and wellness benefits. However, improper practice can also result in foot pain and injury. If you’re taking up running for the first time, here are a few do’s and don’ts to avoid sports injuries. 

Do:

Pace yourself.

When starting a new exercise regimen, it’s natural to be excited and motivated to see results. Running requires endurance and pacing, so begin your first jog at a slower pace and take note of any heel pain or discomfort as you move. If you experience side aches or leg cramps, reduce your speed and try walking until the discomfort subsides. Should you notice foot pain after completing your workout, you may want to visit an orthopedic doctor for help finding the best shoes and support for your new routine.

Embrace variation.

As you set out on a run, try new routes with different lengths, terrain, and scenery. This way, you’ll avoid plateauing in your cardiovascular improvement, and since every journey is different, you’ll remain excited about exercise.

Don’t:

Eat too much beforehand.

Eating a heavy, greasy meal before running can result in indigestion, cramping, gas, and even hiccups. To avoid this discomfort, give yourself plenty of time to digest before a jog. If you’re hungry and looking for energizing snacks to enjoy pre-workout, try a banana or a small high-carb snack like oatmeal or toast and almond butter to give you fuel without that heavy feeling. 

Forget to stretch.

The high-impact nature of running may increase your risk of foot pain and muscle fatigue. To avoid overexertion, always stretch and warm up to loosen your muscles before starting your trek. Focus on stretching your hips, calves, hamstrings, back, and even foot arches before pounding the pavement. 

The talented surgeons and physician assistants of Orthopaedic Associates of Rochester are celebrated for exemplary orthopedic care throughout western New York. They offer a wide range of expertise in orthopedic medicine, including joint replacement and treatment of foot pain. Call their office today at (585) 723­-3000 to schedule your next appointment. For more information on services they provide, visit this respected clinic online.