Overuse injuries may occur when you ramp up your exercise routine too quickly or too vigorously.
The American Academy of Family Physicians mentions these suggestions to help prevent an overuse injury:
- Limit your running distance increase to no more than 10 percent each week.
- Limit your total weekly distance to no more than 45 miles.
- Stick to flat, soft ground for running, avoiding uneven terrain.
- Stop running when you have pain -- don't push through it.
- Rest and ice a painful area for two-to-three days; see a doctor after a week if it doesn't improve.
- Treat yourself to some easy workouts after running or training very hard.
- Get new running shoes approximately every 500 miles for maximum shock absorption.
Health Tip: Get the Right Fit for Athletic Shoes
Wearing properly-fitted athletic shoes can keep your feet comfy during a workout and help reduce the risk of injury.
The American Academy of Orthopaedic Surgeons offers these suggestions for choosing athletic shoes:
- Shop for shoes when your feet are their largest -- either at the end of the day or after a workout.
- Try on shoes with the same type of sock that you'll wear when you exercise.
- Make sure you can easily wiggle your toes, and that the shoes are comfortable when you try them on.
- Run or walk several steps in the shoes to make sure they're comfortable.
- Properly lace shoes when you try them on.
- Make sure the shoes firmly grip your heels and don't slip off when you're walking or running.
- Choose a sports-specific shoe if you participate in a particular sport at least three times per week.
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