Running is great exercise, but if you aren’t careful, running can also take a hefty toll on your joints. Fortunately there are plenty of things you can do before ever starting your run that will help you stay injury free.
Use the following tips to make your next run safer before you start.
Many injuries occur because runners try to add mileage too quickly, or because they try to run too fast when they aren’t properly prepared. One rule of thumb is to increase your mileage by no more than 10 percent from week to week. Don’t jump straight from 10-mile runs to 15 miles. Move gradually from ten miles to eleven and then from eleven miles to twelve and so forth. If your body tells you that this pace is still too quick, listen. Being patient is key to preventing injuries.
Your shoes are the foundation of your run. Invest in high quality shoes that fit well and replace them every 300-500 miles. To make your shoes last longer, don’t wear them for other activities and get a second pair to switch between.
If you are groggy, sluggish, and tired, you are more likely to hurt yourself while running. Getting enough rest helps you focus, remember things, and stay positive. Sleep also gives your muscles a chance to rebuild and repair themselves. Sleep is just as important to your health as your exercise routine, so don’t skimp on sleep to sneak in a run.
If you want to avoid feeling lightheaded, sluggish, or unfocused, you should stay hydrated and have a snack before you run. Your body needs water and food to fuel your run.
Many injuries can be prevented if you warm up and stretch before your run. Your muscles will be less stiff and sore, and you’ll be able to stride further and move faster. Your warm up is as important as the rest of your workout. Stretch your arms and legs before you run and jog or walk for a few minutes before you hit a full run to prepare your body for movement.
For more advice about protecting your body and your joints, visit Plancher Orthopaedics.
New York Office
1160 Park Avenue (corner of 92nd Street)
New York, NY 10128
Phone: (212) 876-5200
Fax: (212) 876-4440
Connecticut Office
31 River Road, Suite 102 Cos Cob,
CT 06807
Phone: (203) 863-2003
Fax: (203) 863-2025
Joseph M. Ajdinovich, M.D.
Fellowship Year 2016-2017
Post Fellowship: Orthopaedic Surgeon, Bonutti Clinic & HSHS St. Anthony’s Memorial Hospital
Effingham, IL
Jeffrey T. Alwine, D.O.
Fellowship Year 2013-2014
Post Fellowship: Orthopaedic Surgeon, Guthrie Corning Hospital, Guthrie Robert Packer Hospital, Guthrie Troy Community Hospital
Corning, New York / Troy, Pennsylvania
Shariff K. Bishai, M.S., D.O.
Fellowship Year 2006-2007
Post Fellowship: Partner, Associated Orthopedists of Detroit
St. Claire Shores, MI
Peter B. Blank, D.O.
Fellowship Year 2005-2006
Post Fellowship: Owner, New Jersey Center for Orthopaedics and Sports Medicine
Basking Ridge, NJ
David B. Dickerson, M.D.
Fellowship Year 2008-2009
Post Fellowship: Owner, Performance Orthopaedics & Sports Medicine
Shrewsbury / Tom’s River, New Jersey
Albert S.M. Dunn, D.O.
Fellowship Year 2013-2014
Post Fellowship: Orthopaedic Surgeon, Precision Orthopaedic Specialties, Inc.
Chardon, Ohio
Eric D. Fornari MD
Pediatric Sports Medicine
Montefiore Medical Center | 3400 Bainbridge Avenue, 6th Floor, Bronx, NY 10467
Monet A. France, M.D.
Fellowship Year 2012-2013
Post Fellowship: Orthopaedic Surgeon, CareMount Medical
Fishkill, New York
Mary Ann Gardner, M.D., Lieutenant Commander, Medical Corp, USNR
Fellowship Year 2007-2008
Post Fellowship: Department of Surgery at James A. Haley Veteran’s Hospital
Tampa, Florida
Michael J. Kaplan, MD
Advanced Knee Reconstruction and Sports Medicine
Active Orthopaedics P.C. | 1579 Straits Turnpike, Middlebury, CT 06762
Harish Kempegowda, M.D.
Fellowship Year: 2018-2019
Post Fellowship: Orthopaedic Surgeon, Horizon Health
Paris, Illinois
Bradley J. Lawson, M.D.
Fellowship Year 2010-2011
Post Fellowship: Orthopaedic Surgeon, Advanced Orthopedics of Oklahoma
Tulsa, Oklahoma
Sheryl L. Lipnick, D.O.
Fellowship Year 2008-2009
Post Fellowship: Physician, The Center for Sports Orthopaedics, S.C
Hoffman Estates / Carol Stream, IL
Timothy A. Luke, M.D.
Post Fellowship: Orthopaedic Surgeon, Minimally Invasive Spine
Fellowship Year 2003-2004
Phoenix, Arizona
Marc J. Philippon, MD
Complex & Advanced Hip Arthroscopic Procedures
Steadman Clinic / Steadman Surgical Skills Lab | 181 West Meadow Drive, Suite 400, Vail, CO 81657
Pedro A. Piza, M.D.
Post Fellowship: Physician, Tenet Florida Physician Services
Fellowship Year 2004-2005
Delray Beach / Boca Raton, Florida
Kevin D. Plancher, MD, MPH
Fellowship Director – Knee & Shoulder Reconstruction, Sports Medicine, and Arthroplasty
Plancher Orthopaedics & Sports Medicine | 1160 Park Avenue, New York, NY 10128
Bioskills Cadaver Lab | 345 East 37th Street, Suite 312, NY, NY 10016
Alberto R. Rivera-Rosado, M.D.
Fellowship Year 2009-2010
Post Fellowship: Owner, Rivera Orthopedics and Sports Medicine
Coamo, Puerto Rico
William I. Sterett, MD
Knee & Shoulder Reconstruction, Sports Medicine, Arthroplasty, and Acute Trauma
Vail Summit Orthopaedics | 108 S Frontage Rd W, Vail, CO 81657
William W. Stewart, M.D.
Fellowship Year 2012-2013
Post Fellowship: Orthopaedic Surgeon, Mercy Clinic Orthopedic Surgery
Edmond, Oklahoma
Francesca M. Swartz, D.O.
Fellowship Year 2010-2011
Post Fellowship: Orthopedic Surgeon, Orthopedic Specialists of SW Florida
Fort Meyers, Florida
Seth R. Miller, MD
Shoulder Reconstruction and Sports Medicine
Orthopaedic & Neurosurgery Specialists (ONS) / 6 Greenwich Office Park, Greenwich, CT 06831
Paul M. Sethi, MD
Knee & Shoulder Reconstruction, Sports Medicine, and Shoulder Arthroplasty
Orthopaedic & Neurosurgery Specialists (ONS) / 6 Greenwich Office Park, Greenwich, CT 06831
William D. Murrell, MD
Fellowship Year 2021-2022
Post Fellowship: Orthopaedic Surgeon, Gardner Orthopaedics and Sports Medicine/Institute for Mobility and Longevity
Ft. Meyers, FL
Tyler J. Brolin MD
Complex Shoulder Arthroplasty & Reconstruction, and Sports Medicine
Campbell Clinic Orthopaedics / 1400 S. Germantown Road, Germantown, TN 38138
Thomas B. Evely, DO
Fellowship Year: 2020-2021
Post Fellowship: Orthopaedic Surgeon, University of Alabama (UAB);
Assistant Professor, Department of Orthopaedic Surgery, Heersink School of Medicine
Birmingham, Alabama
Clifford Voigt, MD
Fellowship Year 2021-2022
Post Fellowship: Orthopaedic Surgeon, SUNY Downstate Medical Center
Brooklyn, NY
Karthikeyan Chinnakkannu, MD
Fellowship Year: 2020-2021
Post Fellowship: Orthopaedic Surgeon, Bronx Care Health System
Bronx, New York
Erik Carlson, MD
Shoulder Reconstruction, and Sports Medicine
Active Orthopaedics P.C. / 1579 Straits Turnpike, Middlebury, CT 06762
Marc S. Kowalsky, MD
Knee & Shoulder Reconstruction, Sports Medicine
Orthopaedic & Neurosurgery Specialists (ONS) / 6 Greenwich Office Park, Greenwich, CT 06831
Rachel M. Frank, MD
Sports Medicine and Cartilage Regeneration
CU Sports Medicine Center / 2000 S. Colorado Blvd., The Colorado Center Tower One, Suite 4500, Denver, CO 80222
CU Sports Medicine & Performance Center / 2150 Stadium Drive, Boulder, CO 80309
Orthopedics-Anschutz / 1635 Aurora Court, 4th Floor, Aurora, CO 80045
Max N. Seiter, MD
Shoulder, Hip and Knee Reconstruction, Sports Medicine, and Acute Trauma
Vail Summit Orthopaedics / 108 S Frontage Rd W, Vail, CO 81657
Demetris Delos, MD
Knee & Shoulder Reconstruction, and Sports Medicine
Orthopaedic & Neurosurgery Specialists (ONS) / 6 Greenwich Office Park, Greenwich, CT 06831
Armando F. Vidal, MD
Knee & Shoulder Reconstruction, Sports Medicine, and Acute Trauma
The Steadman Clinic / 181 West Meadow Drive, Suite 400, Vail, CO 81657
Lauren M. Fabian, MD
Shoulder, Knee & Elbow Reconstruction and Sports Medicine
Orthopaedic Specialty Group (OSG) / 305 Black Rock Turnpike, Fairfield, CT 06825 and 762 River Road, Shelton, CT 06484
R. Tim Greene, MD
Complex Hip Arthroscopy and Sports Medicine
Orthopaedic & Neurosurgery Specialists (ONS) / 6 Greenwich Office Park, Greenwich, CT 06831
Peter J. Millett, MD, MSc
Knee & Shoulder Reconstruction, Shoulder Arthroplasty, and Sports Medicine
The Steadman Clinic / 181 West Meadow Drive, Suite 400, Vail, CO 81657
Jaya Shanmugam, M.D.
Fellowship Year: 2019-2020
Post Fellowship: Orthopaedic Surgeon, Pratt Regional Medical Center
Pratt, Kansas