Dr. Bowen featured on KSAZ Fox 10: Runners May Suffer Injuries from Overuse

February 27, 2018

With the constant pounding of feet on asphalt, runners are vulnerable to a wide array of overuse injuries. With a few preventative measures most runners can avoid most of them.

Know Your Limits: Beware of the “terrible toos” – doing too much, too soon, too fast. The body needs time to adapt from training changes and jumps in mileage or intensity. Muscles and joints need recovery time so they can recover and handle more training demands. Of you rush that process you could break down rather than build up.

Be the Tortoise, not the Hare: Increase your weekly and monthly running totals gradually. use the 10 percent rule as a general guideline but realize it might be too aggressive for you, especially if you are injury-prone.

Listen to Your Body: This is perhaps the oldest and most widely-repeated advice for avoiding injuries, and still the best. Most injuries don’t erupt from nowhere. they produce signals such as aches, soreness, persistent pain – but it’s up to you not to ignore them, and take appropriate (in)action.

RICE: When you’ve got muscle aches and joint pain, there’s nothing better than rest, ice, compression and elevation for immediate treatment. these measures can relieve pain, reduce swelling and protect damaged tissues, all of which speed healing.