This week, New Orleans orthopedic surgeon Dr. Richard Meyer wants to share ways to avoid injuries while training for a full or half marathon. He has found that the most common injuries in runners typically involve the knee area. And while stretching and avoiding excessive hill workouts can aid in the prevention of injuring the knee, there are some other things to keep in mind while training. Here are some tips from your New Orleans orthopedic surgeon for all runners: 1. You must wear supportive shoes. Dr. Meyer cautions his patients against running with shoes that are not specifically designed for running, because they can lead to stress fractures. 2. Always stretch. Warming up for ten minutes with a stretch of the hamstrings, quads, hips and back can help to prevent overuse. 3. Don’t over-train. You don’t have to run every day to train for a race. Your New Orleans orthopedic surgeon suggests that beginners limit to running three times a week in the beginning, and then increasing to five days a week later on. 4. Include strength training. Lifting weights and including core conditioning in your workout is great for runners. You may also want to include exercises such as leg presses, hamstring curls, planks and sit-ups. 5. Time – not distance. For beginners, Dr. Meyer suggests running for 30 minutes instead of trying to run three miles. 6. Incorporate cross training. Along with strengthening exercises, runners should aerobic cross training via their bike, elliptical, walking, swimming, etc. 7. Maintain a conversational pace. Your New Orleans orthopedic surgeon suggests that beginners focus on a comfortable pace – one at which they can maintain a conversation – for most of their training. 8. Don’t ignore the pain. If something begins to hurt, don’t run through the pain – change up your activity. If that doesn’t help, consider resting day or two. The pain that causes the most concern is typically located in the bottom half of the runner’s shin, because that could be the result of a stress fracture. 9. Eat well-balanced meals and stay hydrated. Men and – and especially women – should take Calcium with vitamin D to reduce the risk of stress fractures. 10. Work on your technique. True beginners might want to seek out a running coach to help get started. If you are interested in more information regarding the right way to train – or just need a checkup prior to starting a training routine – contact the office of New Orleans orthopedic surgeon Dr. Richard Meyer to schedule a consultation.
Orthopaedic Specialists of New Orleans
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