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Avoiding Running Injuries

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With the weather getting nicer, more runners are taking to the streets and bike paths. Whether you're a casual jogger or training for a marathon, the repetitive impact of running can take a toll on your joints—making injuries a common concern.

Pain and injuries related to running have numerous causes, and one of the most common is improper technique.

Many runners tend to rely too heavily on their glutes and hamstrings. However, proper running technique involves a more balanced use of muscle groups, including the core and the full range of leg muscles. To help prevent injuries, incorporating strengthening, flexibility, and stretching exercises into your routine is essential.

In addition to conditioning your muscles, keeping these form tips in mind while running can also help reduce the risk of injury:

  • Land midfoot. Landing on your toes can fatigue your calves, while heel striking wastes energy and creates a braking effect. Aim to land on the middle of your foot and roll forward through your toes.
  • Keep your hands at your waist. Your arms should be bent at a 90-degree angle, staying close to your body.
  • Check your posture. Maintain a straight back and keep your head up to avoid unnecessary strain.
  • Rotate your arms at the shoulder. Your arm swing should originate from the shoulder joint, not the elbow.
  • Don’t bounce. Try to keep your stride low and close to the ground to maintain efficiency and reduce impact.

If you're dealing with a running injury that isn’t healing with rest, our sports medicine specialists at Desert Orthopaedic Center are here to help. Please call (702) 930-8234 or schedule an appointment online to get the expert care you need to get back on track.