There’s been a recurring theme related to running in the age of COVID-19. Many are turning to running to help manage the stress of shutdowns, school closures, and changes to their work schedules, not to mention anxiety regarding the possibility of illness among their friends and family.
Concerns about exercising indoors have also led many people to look for outdoor options, and this has brought many new runners to the roads and trails in our neighborhoods.
For those new runners, here are a few strategies that can be followed to help prevent running-related injuries:
Buy your shoes at a local specialty running shoe store. Feet come in all shapes and sizes and there are many different types of running shoes to accommodate. Just about everyone has had the experience of walking into a sporting goods store, staring at the wall, and not knowing where to begin. Or we’ve ordered a pair of shoes online without trying them on, only to realize that the fit is all wrong and that we’ll have to return them.
The staff at your local running shoe store will usually be very well-versed in evaluating your foot type and helping you choose a shoe with the proper fit. It is much easier for you to find the right pair of shoes with help from a knowledgeable source. Remember, this is the most important piece of equipment that you will use!
Consider beginning your running program at a physical therapy clinic. Many physical therapy clinics now offer formal running gait evaluations to help you identify any areas of flexibility or strength imbalances that may contribute to overuse injuries. These evaluations are typically accomplished by having you run on a treadmill while the therapist evaluates how you move, often using sophisticated computer motion analysis software.
Based on the information gathered, a structured home exercise program can be created to help you achieve the healthiest movement patterns possible. Other recommendations may be to shorten or lengthen your stride, adjust your cadence (the number of steps you take per minute), change which part of the foot makes initial contact with the ground, or to add arch supports to your shoes. And in the unfortunate event that you do eventually have an injury, it’s great to know a good physical therapist to help you recover!
Increase your distance very gradually. The most common reason that I see new runners in clinic is that they have developed significant pain in the later stages of marathon or half marathon training program (typically the week after an 18- or 20-mile run). These programs, which usually begin about 16 weeks before race day, are very capable of getting your heart and lungs in condition to exercise at a moderate intensity for long periods of time; but your bones, tendons, ligaments, and muscles must undergo adaptive changes to running that are much more gradual.
When you begin running, supplement it with lower impact exercises such as swimming, cycling, or rowing, to work the muscles in different ways and decrease the overall impact on the joints. Also, consider using the 10% rule: Don’t increase the number of minutes (or miles) run by more than 10% each week.
Reasons to see a sports medicine physician: Hopefully, you will begin running and achieve all your goals without any setbacks. If, however, you develop any of the signs or symptoms below, it’s best to see a sports medicine physician to get evaluated:
- Swelling in any of your joints
- Instability symptoms – most common after an injury, this would feel like the bones are pivoting or sliding on each other in a way that they shouldn’t
- Mechanical symptoms – small, painless clicks or snaps are common, but if they are painful, or your experience actual locking or catching of a joint, this could indicate a more serious problem
- Any pain that worsens over time despite adequate rest and home treatments
Dr. D. Harrison Youmans is a non-surgical sports medicine specialist. For more information on sports-related tips or injuries, or to make an appointment, click here.
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