Prevent Common Running Injuries with a Healthy Training Routine
Published on in Health Tip of the Week
Published on in Health Tip of the Week
Running has long been a popular means of physical activity for young athletes. Track and field and cross country are consistently among the most popular sports for both male and female high school students, and interest is growing among younger audiences with the development of competitive running programs and clubs geared toward elementary and middle school-aged participants.
While running is a great way to increase physical activity and overall wellness, the potential for injury increases with greater involvement in the sport. So, what can you do to prevent running injuries?
Whether you just started running or you’re gearing up for a race, these tips from the running medicine team at Children’s Hospital of Philadelphia (CHOP) can help you train right and stay healthy this season.
No matter what your running goals are, success always starts with a plan. The proper training regimen can help new runners get in shape and experienced runners increase their mileage or pace. Free training schedules can easily be found online, and smartphone apps can help with pacing and workout tracking. Look to trusted sources for training schedules, and don’t hesitate to ask your gym teacher, coach, athletic trainer or doctor for advice. As you start training, here are some useful tips to keep in mind:
Even if you’re following an ideal training regimen, running injuries can still occur. In fact, about 85% of runners will suffer a running-related injury each year. It’s important to be aware of common running injuries so that you can take steps to prevent them.
“Overuse” injuries occur frequently in youth sports, but are particularly prevalent in runners. Bones lengthen before muscles, making growing children susceptible to traction injuries where their tendons insert into bones (apophyses).
Stress fractures of the foot (metatarsal) and lower leg (tibia) are also common, and are some of the more serious running injuries. These typically result from repetitive pounding and running through early warning signs of pain. In some cases, stress fractures even require surgery. Discomfort that occurs even while walking and/or pain that doesn’t go away with rest should always be evaluated by a healthcare provider.
Although running-related injuries are common, many are preventable when you take appropriate precautions and allow yourself to recover when injured. The CHOP running medicine team offers the following injury prevention tips to keep you moving forward:
Overall, running is an excellent way to increase your health and well-being. Don’t forget — train smart, have fun and never stop running toward your goals!
Contributed by: Brendan A. Williams, MD, Christopher B. Renjilian, MD, and Jeffrey Albaugh, PT, MS, ATC
Categories: Health Tip of the Week