Running Injury Prevention Tips

Yalich Clinic – Running Injury Prevention Tips

Running Injury Prevention Tips

From the Doctors of the Yalich Clinic Performance and Rehab Center in Glen Burnie

We have helped with many races and worked with many runners this summer. There is no one reason why runners get injured, but there several factors that play a role in most runner injuries. Factors include muscle weakness, inadequate flexibility, training errors, poor or incorrect running shoes, and poor or abnormal biomechanics.

Wear Properly Fitted Shoes: Shoes are the most important piece of equipment that you need to run, so having a pair that fits you properly is crucial to your running success. To find the right shoe for your feet, go to a specialty running store. As a general rule, shoes should be replaced every 300 to 500 miles.

Cross-Train: Use cross-training activities to supplement your running, improve your muscle balance, and keep you injury-free. Swimming, cycling, yoga, Pilates, elliptical training, and rowing will burn a lot of calories and improve your aerobic fitness.

RICE: RICE stands for Rest, Ice, Compression, and Elevation. When you’ve got muscle aches or joint pains, these four things are best for immediate treatment. These measures can relieve pain, reduce swelling, and protect damaged tissues, all of which speed healing.

Build Mileage Gradually: Probably the number one cause of running injuries is when runners do too much, too soon, too fast. The body needs time to adapt from training changes and jumps in mileage or intensity. Build your weekly training mileage by no more than 5 to 10 percent per week.

Strength Training: Strength training helps to keep your body properly aligned while you are running. It is particularly important to strengthen the core and the hip muscles. Strength training should be performed at least 2 times a week.

Stretching: Stretching should be an important component to any runner’s routine. Runners tend to be tight most notably the hamstrings, calf and hip flexor muscles and in turn, they get injured in those areas or in their lower back. Do not do static stretches before running. Static Stretching is best done after a warm-up period of 10 to 15 minutes after your muscles are warm, or at the end of your workout. Dynamic stretching can be performed prior to running. Stretching should be comfortable and relaxing, never painful.

If you are hurt: Light activity, especially within pain-free limits, may speed healing. Use common sense; if activity causes a great increase in pain, STOP! Bed rest and immobilization are often is the worst things you can do.

Feel free to call us or consult with a doctor that is knowledgeable about running and your condition! You want to get better faster and healthier, focusing on the eliminating or limiting the cause of pain.

Chiropractic Care

The important fact to remember is the quicker you address and take care of an injury, the quicker it will resolve. The longer you let things go, the longer the healing process.

Physical Therapy

Every injury is different and treatment plans should be individualized to meet each person's needs. Here at the clinic, we pride ourselves on just that.

New Patients

Your treatment will be individualized to you and your specific needs. It is then explained in detail, allowing you to be fully involved in your own recovery.


Have one of our doctors be your next speaker at your next league or team meeting. They can be designed for coaches,parents, or even involve the kids!