Avoid Running Injuries

Running the streets and paths is great exercise and a great way to stay in shape between sports seasons. Whether you’re a casual runner or a high school athlete engaging in endurance training, injuries are always a possibility considering the toll on a runner’s joints.

Pain and injuries related to running have numerous causes. One common cause is improper technique.

Dr. Chelsea Stanford, a fellowship-trained primary care sports medicine doctor who sees patients at University Orthopaedic Surgeons’ UT Research Park, West Knoxville, and Sevierville locations, sees many runners and running athletes who come to her with pain.

"Runners mainly use their quads and need to learn to use their glutes and hamstrings," says Dr. Stanford. “Proper technique entails a more muscle-balanced approach, including your core and entire leg muscles.”

Dr. Stanford recommends strengthening, flexibility, and stretching exercises for runners.

Here are some tips to remember while running to avoid injuries:

• Land midfoot. Landing on your toes causes fatigue in the calves. Landing on your heels wastes energy and creates a braking motion in your body. Land on the middle of your foot and roll through to the front of your toes.
• Keep your hands at your waist. Your arms should be at a 90-degree angle.
• Check your posture. Keep your back straight and your head up.
• Rotate your arms at the shoulder. Your arms should swing back and forth from the shoulder joint, not the elbow.
• Don’t bounce. Try to keep your stride low to the ground.

To visit with Dr. Stanford about running injuries, request an appointment online or call (865) 546-2663 for our UT Research Park and Sevierville offices or (865) 218-9300 for our West Knoxville office.