Preventing Stress Fractures From Running

Having the knowledge of how to prevent stress fractures from running related exercise can be useful. Let's face it, no one wants to turn an excellent exercise into a possible injury. With just a five small preparation steps you can go on your daily run with the confidence that you have prevented unnecessary injury to your legs and body.

Steps

1. Do not change your running intensity too quickly. A quick change in your normal running pattern can actually be a quick way to a bad stress fracture. Instead of jumping right into an advanced level you should start out slow and work up to it. Make sure that you are doing small increases at a time and that you have cleared any sort of advanced activity with a doctor or health professional.

2. Mix things up a bit. The second easiest way to ensure that you get a stress fracture is to perform one exercise, like running, continuously. You need to vary your workout plan and give your body some time off. To prevent stress fractures from running simply restrict running to certain days of the week with time off occasionally. A five day running schedule usually works best according to http://www.sportsinjuryclinic.net and other leading sports medicine clinics.

3. Keep your equipment updated. Sure, running really only involves shoes as equipment but you still need to keep that equipment updated. To prevent stress fractures from running make sure that your running shoes are in good condition. As soon as you notice issues with the soles of your running shoes or with treadmill parts, if you use one, then replace the equipment. Faulty equipment can lead to overcompensation by the body and ultimately in injuries like stress fractures.

4. Feed your body properly. Make sure that you are getting the proper nutrients to your body before and after your run. Running without the proper nutrients can definitely lead to stress fractures. If there isn't enough calcium or vitamin D it could result in bone brittleness. By just ensuring that your feeding your body and hydrating your body properly you can help to prevent stress fractures after running and other exercise.

5. Stop when it hurts. That tip may seem a bit basic but many runners and fitness enthusiasts tend to stick to the old concept that pain is gain. However, this is very far from the truth. Pain is a signal from your body that something is or is going wrong. Listen to your body and stop when the pain begins. Just stopping for a moment when your body says to will help to prevent stress fractures.

With these five tips in mind for preventing stress fractures after running you can avoid injury. Stress fracture injuries are preventable and with a bit of planning and listening to your body you will be able to avoid them easily enough. Just remember to keep hydrated, well nourished, and to stretch before running. With those things in mind you will see an improvement in your running as well as a decrease in injuries.