Running Safety Tips
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In the spirit of our story on sports injuries, I want to share these running safety tips I received from sports medicine expert, Dr. Mark Klion of the Mount Sinai School of Medicine in New York City. I’m not a runner, but I am a safety girl and hope you runners out there can benefit from Dr. Klion’s words of wisdom:
Warm up.
Remember to warm up 10-15 minutes prior to exercise. Try writing the alphabet with your foot and ankle. Stretching can also be helpful in avoiding injuries. The muscles and tendons around the ankle and leg are more receptive to stretching once they are warmed up.
Replace worn out shoes.
Do not exceed running 300-500 miles per pair, or approximately 6 months. Helpful Hint: Write the date that you bought your sneakers on the shoes to reminder. Also, alternate shoes to allow the cushioning to return to its original thickness. If there is any abnormal wear on the bottom of the shoe, replace them.
Wear the right socks.
Synthetic and wool blend socks are preferable over cotton. They help keep your feet dry and warm by wicking away the moisture and help to avoid blisters. Using synthetic lubricants also helps to reduce moisture on the feet.
Have a clear path.
Stay on well-lit paved and smooth running surfaces. The weather of the end of winter and early spring in particular, leaves trails muddy, slippery and dangerous. For uneven surfaces, special trail running shoe can be safer. They have a little less cushion but the thickness of the sole provides more stability.
Brace Yourself.
Functional ankle braces can be helpful in providing extra stability and confidence while running.
Get fitted right.
Be sure to wear running shoes that fit correctly. Find a store with a wide selection. Helpful Hint: Black toenails can be an indication of a poor fit.
Run healthy.
Swelling about the ankle whether from injury or age-related factors, such as varicose veins, can be controlled with compression type socks or stockings. Many believe that using these socks can improve performance by assisting blood flow back from the extremities to the heart and muscles.
I actually found a great pair of running shoes that as an avid runner I highly recommend, there’s this shop called foot solutions which every runner should pay a visit to. I’ve been attached to my running shoes and I thought they were fine but I started to get back pain and a friend recommended I get new shoes at this place called Foot Solutions. If you haven’t heard of them I highly recommend a visit. I went and had a free foot screening done and they told me so much about my feet and how the proper shoe can help with other health issues which seem unrelated to your feet. I also didn’t realize that my feet could actually be sending me “early warning signs” of diabetes, arthritis and circulatory problems. They don’t just have running shoes they also have sandals and inserts made specifically for your feet which you can add to your heels. Try looking for a nearby location at http://www.footsolutions.com