Synergy Health Partners

Running Tips to Help Keep the Doctor Away!

The warm weather is sticking around and us runners are out hitting the pavement, dirt, or even treadmills and taking in that sunshine and fresh air! Runners are most vulnerable to injury at certain times during their running careers:

  • Upon Initial Running – First 4-6 months
  • When returning to running after injury
  • When running longer distances
  • When running faster


Most running injuries are caused by recurrent issues that are often identifiable and preventable by the runner making some small changes.

Avoid Training Errors

These are the most common source of injury. Here are some common errors that many of us commit:

  • Lack of adequate pre-running stretching
  • Rapid changes in mileage
  • Increase in hill training
  • Interval training
  • Insufficient rest between training sessions

Choose the Right Shoes

Comfort is key. Consider the width of the toebox to accommodate your individual anatomy. Replace your shoe after 600 miles of use.

Consider the Running Surface

The ideal surface should be flat, resilient and relatively soft. Avoid Concrete or rough roads, if possible, and use community running trails, and avoid hills when starting out to decrease the stress on knees and ankles.

Watch the Weather

Understand the demands the come with variations in the weather. Consider these general principles:

  • In warm and humid conditions, increase fluid intake. (Weigh before and after and consume 0.5 lb lost.)
  • Wear the proper attire in cold weather
  • Avoid extreme hot/cold
  • Check air pollution levels
  • At higher altitudes, allow time for acclimatization


Back – Most back pain is non surgical and will resolve with conservative management. Pain radiating down the leg should be evaluated by a physician

Hip – Most hip disorders show up as groin pain.

Knee – Most overuse knee injuries are patella related

Ankle – Recurrent ankle sprains could be related to ankle laxity

Foot – Problems in runners are related to foot type


We treat the majority of running injuries with conservative management. This will include a combination of therapies, including:

  • Protection – Bracing/Splints
  • Rest
  • Ice to help with swelling and inflammation
  • Compression
  • Elevation

The addition of oral OTC or Rx antiflammatories may also be used. After a period of relative rest, the runner will be introduced back to running in an interval fashion.

If a runner experiences severe pain, swelling, loss of motion, or significant ambulatory dysfunction, the runner should seek consultation with our Orthopedic Sports Medicine Specialist.


More From Synergy Health

Head to Total – Sports Medicine with Dr. Peter Lasater

In a recent Head to Total Podcast, we spoke with Mitch Misiak, Orthopedic Physician’s Assistant from Synergy Health Partners Orthopedic Urgent Care, about the real meaning of orthopedics. Here, Misiak discusses tips and tricks for urgent orthopedic care.

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