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STAY ON YOUR FEET Training for a marathon can put serious strain on your body. In order to prevent injuries and be ready for race day, remember these helpful tips from Eric Tan, MD, assistant professor of clinical orthopaedic surgery at the Keck School of Medicine of USC.
HOW CAN I PREVENT THESE INJURIES?
PERCENTAGE OF ALL RUNNERS WHO WILL INJURE THEMSELVES THIS YEAR, ACCORDING TO A RECENT STUDY BY RUNNERS’ WORLD MAGAZINE
FLEXIBILITY Maintain and improve your flexibility with daily stretching WARM UP Warm up and cool down before all runs CROSS-TRAIN Cross-train to help build strength and endurance PERIODIZE Periodize your training program for a gradual progression of intensity and mileage REST Include days of rest into your schedule to allow your body to recover HYDRATE Keep hydrated and eat a healthy, wellbalanced diet
What are common runners injuries? Muscle strain/tear most commonly involves the calf and hamstrings in runners as a result of overuse or inflexibility. Stress fractures are tiny cracks in the bone caused by repeated impact usually associated with a sudden increase in activity or mileage. Ankle sprains occur when the ankle rolls, either inward or outward, resulting in ankle pain and instability.
Blisters can pop up anywhere along the foot and toes, usually in places where the foot rubs against the shoe.
Shin splints occur as a result of the muscles and tendons covering the tibia becoming inflamed.
Plantar fasciitis and Achilles tendinitis are pain in the heel that are typically the result of a sudden increase in activity.
For more information, or to make an appointment, visit KeckMedicine.org or call (800) USC-CARE (800-872-2273).
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