Prevent Injuries With Running
(KUTV) Running is a great way to stay in shape.
But whether you're a distance runner or new to the sport, it's important to know how to prevent injuries.
Liz Parrish and 16-year-old daughter, Lauren, are part of a 5k training program, geared toward new runners.
Sports medicine podiatrist Dr. Perry Julien says some arch, shin and heel pain is normal when starting out.
But new runners can prevent an injury by following these tips.
“It's important whenever you start a new activity, whether it's running or tennis or bicycling, that you start off gradually and increase your intensity, increase the duration, increase the frequency on a gradual basis,” Dr. Julien explained.
And flexibility is just as important.
“When your certain muscle groups are tight, you then ask other muscle groups to overwork,” he said.
He says number one is the calf stretch, but don't forget the hamstrings, quadriceps and upper legs.
Also, what you wear on your feet may make all the difference.
“Usually we recommend somewhere between 200 and 400 miles, or 3-6 months to replace your shoes,” Dr. Julien said.
But if an injury does occur?
“Any injury that lasts longer than 7 days or gets worse, or re-occurs, should probably be seen by a sports medicine specialist,” he said.
As for these ladies, their goal to get fit and to be healthy.
Fit plus fun is a combination for success.
(Copyright 2012 Sinclair Broadcasting Group)
But whether you're a distance runner or new to the sport, it's important to know how to prevent injuries.
Liz Parrish and 16-year-old daughter, Lauren, are part of a 5k training program, geared toward new runners.
Sports medicine podiatrist Dr. Perry Julien says some arch, shin and heel pain is normal when starting out.
But new runners can prevent an injury by following these tips.
“It's important whenever you start a new activity, whether it's running or tennis or bicycling, that you start off gradually and increase your intensity, increase the duration, increase the frequency on a gradual basis,” Dr. Julien explained.
And flexibility is just as important.
“When your certain muscle groups are tight, you then ask other muscle groups to overwork,” he said.
He says number one is the calf stretch, but don't forget the hamstrings, quadriceps and upper legs.
Also, what you wear on your feet may make all the difference.
“Usually we recommend somewhere between 200 and 400 miles, or 3-6 months to replace your shoes,” Dr. Julien said.
But if an injury does occur?
“Any injury that lasts longer than 7 days or gets worse, or re-occurs, should probably be seen by a sports medicine specialist,” he said.
As for these ladies, their goal to get fit and to be healthy.
Fit plus fun is a combination for success.
(Copyright 2012 Sinclair Broadcasting Group)
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