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Many individuals have taken to running to help stay fit amid the COVID-19 pandemic. While this activity offers excellent cardiovascular benefits, it can also result in knee pain and more serious injuries due to inexperience or over-training. Here are a few tips to help you avoid getting hurt on your next jog.

How to Prevent Running Injuries

1. Choose Proper Footwear

If you're new to running, finding the right footwear can make all the difference when it comes to avoiding knee pain and injuries. When shopping, wear the socks you normally wear while running and look for a style that fits snug in the heel while leaving wiggle room for the toes.

Since everyone's feet are different, consider getting fitted for shoes by a professional at a specialty running store. They'll help you find a pair that provides adequate support for your body type and fitness level, as well as your foot's arch height.

2. Improve Your Flexibility

knee pain

Although a pre-run stretch may not reduce athletic injuries, increasing your overall agility through flexibility exercises can. Improving your flexibility makes your body more efficient, enhancing your range of motion and supporting a quicker recovery. This helps you feel better overall and reduces your risk of injury.

3. Practice Strength Training

Though many individuals use running as their primary source of exercise, pairing the activity with strength training helps reduce your risk of injury. Strength training exercises, such as weight lifting, helps you increase muscle tone, boost endurance, and improve bone density.

Consider lifting weights on the days you aren't running. If you're new to strength training, start slow and choose a resistance level that's heavy enough to tire the muscles after 12 to 15 repetitions but isn't so heavy that you injure yourself.

 

If you've sustained an injury while running, contact Peter A. Matsuura, M.D., in Hilo, HI. Dr. Matsuura and his team address a variety of sports injuries, including shoulder, muscle, tendon, joint, and knee pain, by offering surgical and non-surgical treatments. Visit the website to learn more about their services, or call (808) 969-3331 to schedule an appointment.

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