You're a runner and you've had to deal with foot and knee injuries. A new study published in the American Journal of Sports Medicine provides more evidence running lightly can reduce injuries.
The effects of running lightly have been studied before. That study discovered that women runners who never got injured landed more softly (less contact with the ground than other runners) than those who were injured badly enough to seek out care. Women in the study ran a minimum of 20 miles per week.
The new study measured the landing impact of 320 novice runners.Half the runners were told to run softer while the other half were not. After 12 months, those who learned to run softer had a 62 percent decrease in injuries than the runners who made no change.
What Does it Take to Run Softer?
- Think about running more softly and quietly when you're running; another study showed that runners who were told to run softly and quietly could reduce their foot impact.
- Land on your mid or forefoot instead of the heel (Video on low impact running).
- Use quick foot strikes and a shorter stride.
- Try Chi Running which takes some of its principles from Tai Chi. You can also purchase the app of the same name.
In addition to running softer there are many other things you can do to reduce your chances of developing foot injuries such as Achilles tendonitis and plantar fasciitis.
- Increase your mileage slowly. Most experts recommend only a 10% increase each week.
- Always stretch before you run. We recommend Dynamic Warm-ups for the best results. Tight calf muscles often play a huge role in developing heel pain and Achilles tendonitis. Here is what we recommend for patients who already have these conditions with tight calf muscles.
- Make sure your shoes fit properly and aren't worn out.
- Running can affect your hips, back, knees, and feet. Don't ignore pain. It's a signal that something is amiss.
More information on pain-free running:
- 8 Hacks To Prevent Running Injuries this Summer
- 4 Lacing Hacks To Reduce Painful Running Problems
- 5 Tips to Keep Runner's Feet Healthy and Strong
If you're a runner experiencing hip, back, knee or foot pain, call us today at 206-368-7000 for an appointment. Often same day for emergencies and less than 2 weeks for chronic foot pain. You can also request an appointment online.
For more information about heel pain in runners download our eBook, "The Complete Guide to Stopping Heel Pain in Runners".
In addition, our newsletter "Foot Sense" comes out monthly. You can also check out our past issues. Every issue contains a mouth-watering recipe and can be printed out for easier reading!
Seattle foot and ankle specialist, Dr. Rion Berg offers foot care for patients with bunions, heel pain, diabetes, fungal toenails, ingrown nails, and surgical solutions when needed to residents of Seattle, Bellevue, Kirkland, Shoreline, Lake Forest Park, Mountlake Terrace, Lynnwood and other surrounding suburbs.