This time of the year offers almost perfect running weather. It’s not too hot and not too cold (at least, not yet!). However, a running injury, such as the dreaded runner’s knee or even persistent plantar fasciitis, can throw a wrench in your training for that next big race.
So, how can you prevent this from happening at all costs? What should you consider? Your Atlanta Chiropractor has all the inside details. Check out the Integrated Health & Injury running tips below.
Tip #1: Invest in a Good Pair of Shoes
While this might seem obvious, your shoes can truly make all the difference between experiencing pain or not. It’s important to invest in proper running shoes, as well as select shoes that offer you the right amount of support. For example, if you have high arches, you might require more cushion than others.
Taking this a step further, you’ll want to swap your old runners out for new ones every 400 miles or so. This may even be an earlier requirement if you notice wear and tear on your running shoes or find they aren’t providing as much support as they once had.
Tip #2: Pay Attention to Your Running Posture!
Slouching, leaning forward, or looking down are all-too-common mistakes when running. While you absolutely want to watch where you’re going, you don’t ever want to jeopardize your running form.
Doing so can create neck and back problems. These can also spill over into muscle imbalances, strained muscles, and other injuries. Additionally, you may fatigue faster with poor running form.
Good running form involves keeping your shoulders down and back, maintaining a straight posture, and keeping your gaze forward. Your chest should be open, rather than caved in on, which will make breathing that much easier.
Tip #3: Make Time for Cross-Training
Yes, endurance is important, especially if you’re planning on running a long-distance race. Yet, you can actually amp up your endurance (and power!) through various cross-training efforts.
This means instead of doing a long run every time, try doing sprint intervals. Additionally, weight training, such as performing lunges and squats, can enhance the power of your stride.
Tip #4: Take Rest Days
This means no cross-training and no running. You can spend this time performing gentle and active recovery, such as foam rolling, walking, stretching, or yoga. The goal here is to allow time for your body to recover and ensure you don’t face overuse injuries, such as tendonitis.
Tip #5: Use Chiropractic Care for Regular Maintenance
Chiropractic care can help alleviate pain, eliminate spinal misalignments, and improve your overall performance. In fact, you don’t have to wait until you’re in pain to seek out chiropractic care. Visiting your Atlanta chiropractor can be a proactive part of your regular wellness and recovery regime.
Whether you’ve recently experienced an injury or you want to ensure you perform your very best, our caring and compassionate team at Integrated Health & Injury in Decatur, Atlanta is here to help. Call us at 404-288-9000 or use our online form to book your next appointment and discover the advantages of regular chiropractic care!