How To Prevent Overuse Injuries With Running

1. Cross train with other forms of cardio exercise, such as swimming, biking, etc.
2. Stretch your problem areas (hamstrings, IT band, Achilles, quads, etc). Spend extra time on these targets.
3. Avoid progressing too fast when training.
4. Correct biomechanical problems through bracing, taping and/or orthotics (make an appointment with your physician to determine if any of these are needed).
5. Replace good running shoes every 300 miles.
6. Talk to your physician about metabolic issues (obesity, nutrient deficiencies, eating disorders, etc).
7. Take periodic rest days from running. They can be replaced with strengthening or other exercise.
8. Decrease your amount of running if you are nursing an injury.
9. Change your running surface to grass or a soft track.
10. Increase your fitness, endurance and power by other workouts (intervals, plyometrics, weights, etc.)

Brotzman, S. Brent, Wilk, Kevin E. Clinical Orthopaedic Rehabilitation, 2nd ed. Mosby: 2003. p. 522.

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I am a Physical Therapist and Ergonomics Consultant, based out of Columbia, SC. My passion is to write about and speak about pain/injury prevention. I started Pain Talks as a consulting business in 2018.

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