Misconception: The more I train, the better I will become as a runner and athlete!
Truth: The amount of training you do can be a direct predictor of the risk of sports injury. For example if you trained or ran 20 miles per week last month and this month you jump to 35, there is a greater chance for your body not to be able to handle this. Muscles that are tired do a poor job of protecting their tissues, muscles fibers, and connected tendons and ligaments. The more miles you put on the trail the more likely you are to be injured.
Suggestion: Follow a training plan. There are so many resources out there on the internet, running stores, as well as professionals who can design a training plan specific for your goals and fitness. Don’t make drastic adjustments to what you are doing without some acclimation time for your body. When learning to become a long distance runner or marathon runner following a specific training guide line is your best bet to avoid injury.
Misconception: Any “new” tennis shoe will do what I need to run!
Truth: Wearing the wrong shoe can set you up directly for pain and injury. Do not cut cost, and corners that will end up costing you more in medical expenses and doctor bills in the future.
Suggestion: Do some research. Talk to friends that run and ask where they go for running shoes. Ask your chiropractor or podiatrist for recommendations of where to purchase running shoes that will fit your specific feet, arch, and biomechanical set-up. People do tend to fall into several categories and shoe stores have professionals to identify which one you fall into which will get you the right fit for success and injury prevention as you are running. Also track your mileage on your new shoes.
Track your mileage. After 350-550 miles it’s time for a new pair. For runners who log 20- 25 miles per week replace your shoes every three to five months.
Check for signs of wear on the sole by placing your old shoes on a table and looking at them from behind. If the soles are worn and leaning to one side, the mid-foot or arch cushioning is probably worn as well. This indicates it is time to get a new pair!
The best way to prevent injury is to stay informed and have a plan for what you would like to accomplish. At PMSS Dr. Jenna Cook can help you decipher what kind of plan is for you, and keep you on track. She is also certified in several sports/running specific techniques that can help you if you are currently injured or at a loss at to what is the next step in training. Call today to make an appointment today and have your tennis shoes evaluated to see if you are in the right footwear or to see what that nagging pain in your calf means before more problems occur!