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Chiropractic Care to Prevent Runner’s Injury
Many running injuries are caused by repetitive overuse and can often be prevented with routine chiropractic care and maintenance. Here at Team Elite Chiropractic in La Jolla, we can work with you to improve your running form and reduce your risk for running-related injuries.
What Are the Most Common Running Injuries?
Running is a highly repetitive exercise that can often put excess stress on the muscles, joints, and tissues in your lower back, hips, shins, and feet. Most injuries caused by running usually develop slowly and gradually over time. Runner’s knee, Achilles tendinitis, and shin splints are some of the most common overuse injuries experienced by runners.
Many runners invest ample time into practicing for races and events and rarely engage in other athletic activities. As a result, many of these individuals are not conditioned to perform sudden movements such as pivoting and rotating to the side, and they face a greater risk of injury due to poor strength and stabilization.
How Can Team Elite Chiropractic Prevent Runner Injuries?
At Team Elite Chiropractic, our goal is to help runners become more well-rounded athletes so they can avoid injuries and recover quickly from injuries when they do occur.
Our preventative care plan for runners begins with gait analysis, which involves having you run on a treadmill so we can evaluate your running form. This allows us to gain insight into why you may be experiencing pain and determine whether your running form can be improved to prevent future injuries. For instance, if you’re experiencing pain in your hamstring and Achilles tendon, we can examine your stride and foot strike patterns and show you how they can be improved to reduce your pain.
Custom orthotics are another preventative care option that can give you better arch support to avoid repetitive overuse injuries. Orthotics are pliable, custom-made inserts put into your running shoes to help improve your overall foot and ankle alignment. Team Elite Chiropractic uses Formthotics that we select, fit, and adjust specifically for you.
Other chiropractic maintenance services for runners include cupping, active release technique, and instrument assisted soft-tissue mobilization technique. Every one of our patients receives a customized treatment and maintenance plan.
What Are the Best Warm-Up and Cool-Down Routines for Runners?
We’ve learned that many runner’s injuries—especially those among distance runners—can often be prevented by practicing proper warm-up and cool-down routines.
Dynamic exercises are the best warm-up activities for runners, given how they slowly warm up muscles and tissues and increase your heart rate. Walking lunges, leg swings, and hamstring sweeps are examples of dynamic exercises that can help you avoid running-related injuries.
Static stretches such as bending down to touch your toes and stretching your quads should be performed as part of your cool-down routine. Static stretches such as these can reduce cramping, muscle soreness, and the risk of injury when performed after your run.