Spring is here, and we are more inclined to get active outside with the warmer temperatures. Running is one of the more common exercises this time of year, thanks to all its benefits. For example, running has been proven to decrease stress, help with weight management, and control blood pressure. However, a study in Medical Science Sports Exercise noted that 74 percent of runners experience moderate to severe injury each year. These injuries range from hip, knee, foot, and lower back pain and are often attributed to a variety of causes such as poor running gait, inappropriate footwear, and repetitive strain.

As a chiropractor, I have worked for years with patients to reduce injury, and in many cases, the pain they have suffered can be helped without having to stop running. In general, regular adjustments can assist everyone with range of motion, flexibility, and alignment, but runners specifically need great posture and range of motion to prevent injury. If there is asymmetry in the tension of your muscles or joints, one side will strain to compensate, usually resulting in injury. If muscles are tight and full range of motion cannot occur, a runner’s stride may be affected, resulting in injury. For example, those who do asphalt running may not even realize that their hips and spinal alignment are affected because of the slope for water runoff.

Another example is those running on treadmills all winter and taking to the road in the spring must adjust to the change in surface. The roads and trails are much less forgiving than bouncy treadmills. Some other issues can result from tension in your muscles on the outside of your legs pulling at the hip (hip bursitis) or knee causing pain. A chiropractor can determine if that runner’s knee you’re suffering from may be a result of alignment issues from the hips or ankle. Additionally, tension in the hands and arms can restrict movement in the spine, resulting in more middle back and spinal pain. Some patients require just a tweak to their running posture to reduce the chance of injury, while others require more intensive rehab to come back from injury. 

A couple of things I would recommend if you’re about to hit the trails:

1. Make sure your footwear is good! Not only should your footwear be replaced every 300 miles or so, but it should also be supportive of your foot and how you run. For example, do you need more motion control or cushion? Is your foot neutral, rolling out, or rolling in? Do you heel, midfoot, or forefoot strike? I highly recommend having your running gait looked at by a professional and often recommend Pacers on King Street. Comfort One Shoes on King Street also evaluates the foot to determine which shoe will support you best.

2. Get adjusted! Alignment of your hips and increasing joint range of motion is essential for preventing injury.

3. Incorporate a stretching routine before and after your run. Dynamic stretches are best before the run, and static stretches are most appropriate afterward. These are the most common dynamic stretches performed before a run: lateral swing, front swing, walking lunges, high knees (beginner and advanced versions), and heel to buttock.

Try these dynamic stretches and implement these tips! Happy running!