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.)



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

Why is KNEE PAIN so common?

There are many causes of knee pain, which I will not go into because they are very technical and somewhat boring to talk about. But here are some things to watch out for.

1. Twisting your knee. This can be even more risky if you twist it quickly (sports).
2. Wearing unsupportive shoes. You need shoes with arch support! This is especially true when you will be walking a lot. Do not go cheap on shoes because your body will suffer for it.
3. Not wearing orthotics. Not everyone needs orthotics, but those who do should wear them all the time. If you have one or more of these, you may need orthotics:  flat feet, high arches, knock-knees, bow-legged, pigeon-toes, scoliosis (this list is not comprehensive).
4. Single knee trauma (car accident, fall, sports injury, etc). High risk sports are soccer, tennis, football, etc.
5. Thigh muscle weakness. Here is a simple exercise to get started with strengthening: straighten your leg in front of you (heel of foot can be on the floor). Lock your knee by squeezing/contracting your thigh muscles for 5-10 seconds. Repeat at least 10x.

To be continued!