5 things your chiropractor wishes you to stop doing
Running is an enjoyable workout that many people take part in. However, running can increase the risk of strains, sprains, and injuries. Here are some suggestions of things you should avoid doing to prevent pain.
1. Choosing the wrong footwear
Many Asian runners and even some Western runners have extremely flat feet. This often leads to pronation (inward rotation of ankle joint) which in turn can lead to knee joint injuries and even back issues. Some shoe models directly assist in correcting this problem; some shoes actually make it worse.
Another option to keep in mind is using custom-made foot orthotics. These devices can be used to fine-tune the shoe to each individual runner. This is increasingly more important when the runner has extreme issues like severe over proration or an injured foot, ankle, or knee.
Source: The Economic Times
2. Poor running posture
Maintaining good posture is an essential part of running. If you are slouching or always looking down, neck and back problems can materialize. This can actually lead to structural changes of the spine and muscles, which causes people to notice or complain of pain.
3. Over training
Overtraining for runners can be present in several ways. In most cases, runners who are over-trained and do not rest enough first begin to develop musculoskeletal injuries, such as runners knee, plantar fasciitis, and Achilles tendonitis. Secondary indications of overtraining are extreme foot pain, decrease in performance, and irritability.
4. Incorrect warm-up and stretches
If you are a runner, you should take the time to stretch. If you start out too fast, you run the risk of pulling a muscle, tweaking a tendon, bone, joint, or getting into a pace that you simply can’t sustain.
Before you run, perform dynamic stretches to warm up, but avoid static stretches, as they can cause injury. Warming up before you run can help prevent injury and improve performance.
Source: The Guardian
5. Avoiding getting help
Many runners think that they need to work through the pain. While this may be the case in some instances, it is important to know the difference between normal aches and actual pain. If you find that it hurts more and more every day to do a certain movement, you need to see a doctor. Do not leave it until you have done serious damage to yourself.
Listen to your body but most of all, listen to the experts to ensure that your body works more efficiently!
After more than 20 years in Asia and working with professional as well as amateur runners, my conclusion is that the majority of Asian runners will do well with one of the many traditional running shoes made by any of the major manufactures. Quite a significant minority especially in serious runners, will do much better with a specialized running shoe, either an over built trail or ultra shoe, or a pair specifically designed for correction of their flat feet. A very small minority will become minimalist— or barefoot runners, but these will represent an extreme ideology, not what works for the majority of runners taking to the roads.