Running Tips: Injury Prevention

By Drew Heideman MPT, ATC, PES

Running Tips: Injury Prevention


Give yourself time! Running volume should increase at a slow pace over the course of 10-15 weeks to prepare your body for running 15K.


Maintaining good lower body flexibility is essential to injury prevention. Stretch following your training runs when your muscles are warmed up.


Make sure you are wearing proper shoes for your foot type. If you have high arches, you will need a cushioned shoe. If you have flat feet, you need a motion control shoe. Those in- between will do fine in a stability shoe.


Listen to your body! Expect some soreness in the first few weeks of training, but sharp pains need to be addressed by a professional.


Mix in a different kind of workout to your training program on off days. Ride a bike, swim, play basketball or another physical activity. This will build complementary muscle groups and give your running muscles a break.


You need one to two days off per week to give your body time to recover.


Your upper body should be as relaxed as possible with a feeling of being pulled along by a string attached to bellybutton. Your feet should hit without crossing over the midline of your body.

Stretching and Hydration PEARLS

For every pound of weight lost during exercise, a 20-ounce electrolyte “sports” drink should be consumed. Eating should be modified to fit exercise goals leading up to a race. Runners should perform a full body stretch routine
that hits all lower and upper body muscles utilized during running. Lower body stretches should include at the minimum: quadriceps, hamstrings, IT Band, and calf (both gastrocnemius and soleus).

Stretching should be performed pre- and post-workout to ensure maximum flexibility and prevention of injuries. A short warm-up should be completed prior to pre-workout stretching. Your routine should include stationary “static” stretches, as well as active “dynamic” exercises.


Where is Telemedicine frequently used?

All JOI Physicians, Physical Therapists and Occupational Therapists now offer Telemedicine services for virtual visits from the convenience of your home. If you feel that it is best to stay in your own home during this time, we can still provide orthopaedic Telehealth services for you. Through the download of the free Zoom app on the your phone, tablet or laptop. Our physicians and Telehealth for Physical Therapy can evaluate you and provide the care you need.

JOI Fracture and Injury Care

JOI Physicians are currently offering ASAP Fracture care. Make an appointment by calling (904)JOI-2000. This is a new option for patients who would like to avoid the emergency room if they have suffered a fracture or soft tissue injury. To learn more about this service, read this article about fracture and injury care.


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