Enjoy Getting Outside and Running and Walking in this Fall Weather!

As the air finally turns crisp and the leaves start to change, fall presents the perfect opportunity to get outside and enjoy the beauty of nature through running and walking. Whether you're an avid runner or just enjoy a leisurely stroll, it's important to prioritize your health and safety to prevent orthopedic injuries. Here are some tips to help you stay active and injury-free this season!

Warm Up Properly
Before hitting the trails, take the time to warm up your muscles. Dynamic stretches, such as leg swings, arm circles, and walking lunges, can help prepare your body for activity and reduce the risk of strains.
Protect Your Joints with Good Arch Support
Invest in custom orthotics and a good pair of running or walking shoes that provide adequate support and cushioning. Be sure to replace worn-out shoes to avoid unnecessary stress on your joints.

Important Benefits Of Custom OrthoticsWhile walking or running, our feet take a pounding, especially for those of us who spend a lot of time on our feet. Fortunately, custom orthotics can help to prevent and treat many types of muscle and bone problems, including injuries to the tendons, muscles and joints, as well as stress fractures. According to scientific research, custom orthotics can help to prevent injury such as medial tibial stress syndrome, plantar fasciitis, and knee pain. According to research findings, foot orthotics reduced the risk of injuries by 28%, and reduced the risk of stress fractures by 41%. In contrast, over-the-counter shock absorbing insoles did not produce similar protective effects.

FIND OUT MORE ABOUT CUSTOM ORTHOTICS
Start Slow and Gradually Increase Intensity
If you're getting back into a routine or trying a new activity, ease into it. Gradually increase your distance and pace to allow your body to adapt and minimize the risk of overuse injuries.
Listen to Your Body
Pay attention to any signs of discomfort or pain. If something doesn’t feel right, it’s important to rest and consult with a healthcare professional if necessary. Ignoring pain can lead to more serious injuries.
Stay Hydrated
Even in cooler weather, hydration is key! Drink plenty of water before, during, and after your activities to keep your muscles functioning properly.
Incorporate Strength Training
Adding strength training to your routine can help improve muscle balance and stability, which are crucial for injury prevention. Focus on core exercises and lower body strength to support your running and walking.
Be Mindful of Your Environment
As you enjoy the great outdoors, be cautious of uneven surfaces, fallen leaves, and changing weather conditions. Watch your step to avoid slips and falls.
Cool Down and Stretch After Exercise
After your run or walk, take time to cool down and stretch your muscles. This can help improve flexibility and reduce muscle soreness.

Ready to take your running or walking to the next level?

We invite you to schedule a 3D Running Gait Analysis session with us. Discover how you can enhance your performance and reduce the risk of injury, allowing you to enjoy your walks or runs more fully!

Enhance Your Running Performance and Prevent Injuries with
3D Running or Walking Gait Analysis!

This fall, embrace the outdoors and all it has to offer while taking steps to protect your body. Remember, staying active is a wonderful way to enjoy the season and maintain your overall health.

If you have any questions or need personalized advice on your running or walking routine, don’t hesitate to reach out to your favorite PT at Atlanta Sport & Spine!