The Fast Track to Injury: 8 Running Mistakes to Avoid – Part 1

Running is one of the best ways to be active, feel better and stay fit. However, for all the wonders that running can bring, it can also be a quick gateway for injuries if mistakes are made. At Total Pain Care, we care about your health and know how frustrating being sidelined by injuries can be. With the following information, you’ll learn what the 8 most common running mistakes are and how to avoid them.

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Ill-Fitting Shoes

Injuries will be frequent if your running shoes are either too old or inadequate for your type of running workout. Running specialty stores can be the best place to get information about the shoe you’ll be needing. Once they’ve determined which shoe is perfect for you, remember to replace them every 300 to 350 miles. Rotating your shoes with a second pair halfway into their life cycle will also allow them to decompress and dry out.

Overdoing It

Enthusiasm when it comes to running is good unless it paves the way to injuries. Many new runners feel the urge to run more than their bodies can handle. This can often lead to overuse injuries such as shin splints, runner’s knee or ITB syndrome. To prevent this, gradually increase your running mileage, keep any aches or pains under close watch and take at least one rest day per week.

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Big Strides

Many runners assume bigger strides means improved speed and efficiency, but this is far from true. Overstriding is one of the most common running form mistakes due to the heel landing on the ground first. Improve your form by landing mid-sole with your foot under your body. Keeping a short arm swing and stepping lightly is vital in keeping a short and safe stride.

Poor Upper Body Form

Swinging your arms side-to-side makes you slouch and causes poor breathing efficiency. Beginners additionally tend to hold their hands up at chest level as they get tired, even though this causes more exhaustion. Arms at a 90-degree angle and hands at waist level is the right form to have. Avoid slouching by keeping your head up, chest forward and back straight.

No More Pain

If you have recently experienced pain attributed to your running, know that the pain-management specialists of Total Pain Care can help. We’ll evaluate your injury for the treatment your body needs. Take the first step towards a pain-free life with Total Pain Care in New Jersey.

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  1. Ronald Amaya, PA-C is a Physician Assistant. He attended Weill Cornell Medical College and received his physician assistant degree in NYC. He has 18 years of experience in cardiothoracic surgery and over 8 years in pain management. Dr. Amaya is NCCPA board-certified in medicine and surgery.

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  2. Paulette Scott, MD is a pain management specialist. Dr. Scott is also the pain management representative at East Boston Neighborhood Health Center, Boston. She fulfilled her physical medicine and rehabilitation residency at Long Island Jewish Medical Center and completed her fellowship in pain management at Harvard Square Clinic. Dr. Scott is board-certified in physical medicine, rehabilitation, and pain management.

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  3. Andrew D. Bunn, MD is a pain management specialist. Dr. Bunn also serves as the co-director of East Boston Neighborhood Health Center, as well as the Program Director for Lahey Hospital & Medical Center and Newborn Services | MassGeneral Hospital for Children. After earning his medical degree from Drexel University College of Medicine, he completed his anesthesia residency at Perelman School of Medicine at the University of Pennsylvania where he also completed his fellowship in pain management. He is board-certified in both anesthesiology and pain management.

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