Tips for Staying Injury Free for the Summer Runner from Your Chiropractor

Running is a great way to get exercise and enjoy the summer in Burnsville, MN. But, runners should take measures to prevent injury. Here are some tips from your chiropractor.

Let’s start with best practices for all runners:

• Wear the right clothes that wick the perspiration away from body
• Have your feet fitted for the correct shoes for you. Many runners find stabilizing orthotic inserts helpful. The American Chiropractic Association provides tips on selecting the right running shoe.
• Wear sunscreen
• Wear body glide helpful for avoiding blisters and chafing
• Tell someone where you are going
• Warm-up at a slower pace for 5-10 minutes
• Hydrate – this is key in the summer heat
• If you run for more than 60 minutes, drink or sports drink or eat something salty to help your body absorb fluids
• Listen to your body and stop if something doesn’t feel right or you are feeling fatigued
• Stretch at the end of your route (consider using a ball or foam roller to add variety)

The forces of running jerk and compact spinal joints and discs. You can help avoid injury and give your body a stable run by getting regular monthly chiropractic adjustments. Consider it human body maintenance, similar to regular car maintenance.

If you feel sore after your run, consider these tips to know when to ice or apply heat to your pain.

Unfortunately, many runners often experience one of these four common problems:

• Plantar fasciitis – if you are experiencing this heel pain start with ice therapy and see this previous post with additional information. 
• Shin splints – The best defense is to avoid running on concrete surfaces.
• Runner’s knee  - If you are experiencing this pain, have your chiropractor check the alignment of your feet and pelvis. 
• Iliotibial (IT) Band Syndrome – If your IT band is feeling this pain, it’s best to avoid hills.

Your chiropractor can help evaluate your problem and provide a course of action, so you can get back on the path to enjoying your summer runs.