Running Precautions

We made it; tomorrow is the first day of spring! Though it is still possible to see snow in the springtime, temperatures have climbed above freezing, and more and more people have taken their activities outdoors. It’s hard to drive down the street and not see someone running on the sidewalk. If you are one of those people hitting the pavement, taking proper precautions can help keep you outdoors all running season.

Before running, stretch the muscles in your shins to prevent shin splints from occurring. It is also a good idea to replace your running shoes often. Shin splints can cause shooting pain near the front or the sides of the shin bone and can take you out of your running game for a while.

Wearing shoes that leave enough room will help prevent Morton’s Neuroma. This can cause stinging pain and numbness in the toes and pain in the balls of the feet. If you have experienced Morton’s Neuroma before, orthotics can be a way to help prevent it from re-occurring.

Proper stretching and arch support help to prevent Achilles Tendonitis. This is inflammation of the tendon that attaches to the back of the heel.  If you feel pain or irritation in that area, rest, ice and pain relievers can help. If pain persists, you should see a physician.

Too much stress on the lower extremities can cause Stress Fractures or Plantar Fasciitis. If you experience pain or swelling in your foot or ankle, it is best to see a physician. He will be able to properly diagnose you and set you up with a treatment plan to get you back at your running routing.

Image by Hernan Pinera. Run. (2013). Flickr.