Mountain Goat Running Tip #9 from Upstate Orthopedics, home of OrthoNOW!

May 01, 2013 at 8:03 AM

Running is not enough; you have to take care of your body because of running. 

Do your exercises daily. The more you run, the more muscle imbalance occurs. The calf, hamstrings (back thigh), and low back muscles become short, tight, and inflexible. They have to be stretched. On the other hand the shins, the quads (front thigh), and the belly muscles become relatively weak. They must be strengthened.

Stretching works for the calf, hamstrings, and low back, but Yoga might even be better. You don't have to become a Yoga master, just some basic yoga poses that you can do two or three times per week will keep you more flexible and less prone to injury.

Your shins and quads will benefit from a few squats a few times per week. Just don't be surprised at how sore your quads are if you have not done them for some time. Stomach crunches in a few different formats will help your core and lower back. A good core is the foundation for a strong running stride.

If you need orthopedic help right away and want to avoid long delays in the emergency room, head to OrthoNOW! in East Syracuse at the Upstate Bone and Joint Center. OrthoNOW! provides immediate care to adults and children for sprains, breaks, dislocations, and sports injuries. No appointment is necessary. You can simply walk in and be seen during hours of operation. OrthoNOW! has an in-house digital x-ray and access to CT and MRI services to help treat and diagnose your injury.  


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