Preventing and Caring for Running Injuries

Tips and Tidbits:

  • A warm-up should consist of 10-15 minutes of light jogging and stretching to increase the range of motion, especially in the quad and hip areas. Don’t warm-up too early; a warm-up is no good after 30 minutes.
  • The cool-down is as important as the warm-up and should consist of a slow jog and light stretching. The cool-down gradually lowers your heart rate and helps prevent muscle soreness.
  • Runners should NOT increase their mileage by more than 15% from the previous week. A healthy running program is a gradual process.

Runners ARE training when they are resting and recovering. If injured:

  • Rest
  • Ice
  • Compress
  • Elevate
  • Seek medical attention for a modified program.

Sports Medicine Physicians Can:

  • Evaluate and diagnose the problem
  • Prescribe anti-inflammatory medication
  • Prescribe and guide patients through a comprehensive rehabilitation program.