Running provides several health benefits and is an easy way to get yourself into a daily exercise routine. However, running can be hard on your body, particularly your knees, ankles, feet, and heels. An injury can send you to the doctor's office, and you may need physical therapy if the injury is particularly bad. Here are a few ways to ensure you stay safe. 

4 Ways to Prevent Running Injuries

1. Choose the Right Footwear

The first step to a healthy run is to wear a shoe made for running and correctly fitted for your feet. Your feet should fit tightly at the heel and have some wiggle room at the toe. If you are unsure of the fit, a specialty running store can measure you and find the right shoe. You'll also need to replace the shoes every year or so, depending on how often you run. 

2. Stretch and Warm-Up

Loosening the body and warming up the muscles before a run can keep you out of the doctor's office. Adding exercises like yoga to your routine will improve your range of motion and enhance your balance and flexibility. Warming up with five minutes of walking followed by five minutes at a slow pace gives your muscles a chance to prepare for a more rigorous run. You'll also want to stretch those muscles after the workout to prevent any cramps. 

3. Strengthen Your Muscles

You can avoid an injury by adding strength training to your daily regimen, strengthening your muscles, and increasing muscle tone. Working with weights at home or the gym can prevent your muscles from breaking down during a run, improve your endurance, and increase your bone density. However, don't lift weights on the same day you run. 

4. Take It Slow

If you're new to running, you don't want to push yourself too hard. At the onset, start with short runs and increase your distance over several weeks—alternate weeks between increasing distance and intensity.

If you've injured yourself running and need a qualified foot and ankle specialist to help you with discomfort, visit Affinity Health Group - Oliver Road Complex in Monroe, LA. Since 2007, the professionals at this doctor's office have provided comprehensive medical care and a broad scope of services. Doctors at this walk-in office use the latest technology to manage health conditions, provide nutritional advice, and help you maintain your overall health. Turn to them for everything from primary care to physical therapy. Visit the website for more information, or call (318) 807-4900 to schedule an appointment.