Running improves your physical health and may even extend your life span. Unfortunately, the repetitive movements increase your risk of sports injuries like shin splints, plantar fasciitis, and stress fractures. Before you head out for your next run, consider the tips below to save yourself from harm. 

How Runners Can Stay Injury-Free

1. Buy the Right Shoes

First, make sure you have the proper running shoes. You can choose between a neutral shoe or a stability shoe. While most runners prefer neutral shoes, stability shoes are best if your feet roll inward as you run, also called overpronation. Since every runner has different needs, it often takes trial and error to find your perfect pair. If possible, find a running store with a treadmill so you can get a more accurate idea of how a pair feels.

2. Improve Your Form

Many sports injuries occur due to improper form. When running, keep your upper torso straight, as poor posture puts stress on your back and knees. Also, maintain your core strength by bending your elbows at a 90-degree angle, letting your arms swing naturally, and keeping your elbows close to the body. Finally, reduce the chance of impact-related injury by stepping more softly. 

3. Stretch

When you run, especially for a significant amount of time, your muscles will tighten, causing pain and increasing your risk of injury. Reduce muscle tightness by stretching.

For example, before and after a run, try hip flexor stretches to open up your hips and activate your glutes. Kneel on your left knee, place your right foot flat on the floor in front of you with your knee bent, lean forward while stretching your left hip toward the floor, and hold this position for at least 30 seconds. Then, repeat on the other side. 

4. Strengthen Your Core

Stable, balanced runners often face fewer injuries, so enhance your stability by strengthening your core. A popular core exercise for runners is the modified bicycle.

Lie on your back with one leg in the air, keeping your thigh perpendicular to your torso, and your shin parallel with the ground. Then, lift your other leg two to three inches above the ground, hold for a few seconds, and switch legs. Make sure your lower back remains in a neutral position throughout the exercise.

If you’ve recently suffered a running injury, turn to The Chiropractic & Sports Injury Center of Cincinnati in Hamilton County, OH. Specializing in athletic care and rehabilitation, Dr. Mark Korchok has provided chiropractic care, exercise rehabilitation, and nutritional counseling for more than 30 years. Along with his compassionate staff, Dr. Korchok will help you develop a personalized plan to avoid sports injuries while reaching your full potential. Learn more about his services online, and call (513) 677-2200 to schedule an appointment.