Health Tip: Protect Yourself From Running Injuries
Running is a healthy exercise, but to avoid injury, you shouldn't sprint right into it after months of inactivity.
The American Podiatric Medical Association offers these suggestions when beginning or resuming a running program:
- Don't push yourself too hard in the beginning. Start slowly, and gradually challenge yourself.
- Be sure to stretch before and after you run or jog.
- Get shoes made just for running or jogging.
- When trying on new shoes, be sure to wear the socks you'll run in. They can affect how the shoes fit.
- Consider arch supports or orthotic inserts to protect against problems such as knee pain or shin splints.
Health Tip: Don't Let Minor Knee Pain Slow You Down
Knees can become painful for many reasons, including injury or arthritis. While knee pain that keeps you from walking should be evaluated by a doctor, minor knee pain shouldn't keep you off your feet.
The U.S. National Library of Medicine offers these suggestions to soothe minor knee pain:
- Take it easy on your sore knee. Keep your weight off it, and avoid straining it.
- Ice the knee frequently. On the first day, apply ice for 15 minutes every hour. After the first day, ice it at least four times throughout the day.
- Elevate the knee; try sleeping with your knees propped up on a pillow, or with a pillow placed between your knees.
- Wear a brace or bandage on the knee.
- Take an over-the-counter medication such as acetaminophen or ibuprofen to help ease pain and swelling.
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