What time is it?

It's that time of year again! The sun is beginning to shine and beautiful spring weather awaits us. For all you committed runners that were out there all winter: kudos to you. For the rest of us, here is a quick, much-needed reminder to be gentle warming up our bodies again to help reduce the risk of running injuries and foot pain.

Launching yourself out onto the pavement after a sedentary winter is a sure way to injure yourself. This article will be the thawing of the common sense that has been frozen away in the back of your brain when it comes to safe running, proper footwear, and lower limb health.

Warm Up

Always warm up before you run. A good warm-up dilates your blood vessels to ensure that your muscles are going to receive sufficient oxygen when activity begins. It will also increase the temperature of the muscle for optimal flexibility, reducing the chances of injury—including common running injuries such as plantar fasciitis, Achilles tendonitis, and ankle pain. Your heart will appreciate it as well: raising the heart rate gradually will minimize the stress on it when activity intensifies. Our heart doesn’t like going from zero to hero!

Slow Yourself Down

Cooling down is just as important as warming up! Stopping rapidly can cause your heart rate and blood pressure to drop drastically, leading to light-headedness.

As runners we have to look out for each other, and it is always important to remember the cardinal tips for safe running. Check out this list at least before your first few runs of the year:

Safe Running Checklist

• ✓Does someone know I am out running and are they aware of my route?
• ✓Am I visible? Wear white or bright clothing that has reflective pieces on it.
• ✓If it's dusk or dark, do I have a running buddy? Safety is in numbers.
• ✓Do I have identification on me?
• ✓Do I have my health card on me?
• ✓Do I have my cell phone on me?
• ✓Is my music turned down so I can hear what's going on in my surroundings?
• ✓Do I have some cash or an ATM card with me?
• ✓Do I have my ICE card? (a piece of paper with contact “in case of emergency” info on it will do)

Lastly

Get properly fitted for the correct shoe before you start running this year with a running shoe assessment. Grabbing your old tennis shoes, circa 1987, from the back of your closet is simply not going to cut it! Running shoes are very specific and need to be matched to your foot type and running style to support proper biomechanics and help reduce strain on the feet, ankles, knees, and hips. Training in the wrong shoes is one of the most common causes of running injuries and may contribute to heel pain, arch pain, shin splints, or Achilles pain.

Contact

Contact DeNova Health in Hamilton and allow us to help you find the best shoe for you. Book an appointment now and our qualified staff, including foot-care specialists, will assess your gait through a gait assessment and properly match you to your future, perfect sneakers with proper footwear guidance, running shoe fitting, custom orthotics, or orthotics in Hamilton when appropriate.