Spring Fitness: 3 Ways to Stay Off the Sidelines

One sure sign of spring: Nearly every weekend there’s another chance to run (or walk!) a local 5K or 10K.  Here’s how to avoid three of the most common injuries so you can stay in the race:

Stop ankle sprains

One crucial ingredient for keeping your ankles steady may surprise you: strong hips. If your hips are weak, they don’t give you the support and balance you need, and your ankles will bear the brunt. “Everything in the body is connected at some point,” notes NASM Elite Trainer Yusuf Boyd, “so what happens at one place affects another.” Watch this video to discover how to strengthen your hips.

Save yourself from shin splints

When they’re strained, the muscles in your calves and thighs can’t absorb the force of impact caused by your feet hitting the ground, says Dr. Mike Clark, Sharecare’s chief science officer. The antidote? Watch—and do—this 10-minute stretching and strengthening series 3 to 5 times per week.

Prevent plantar fasciitis

Tight calf muscles can also lead to plantar fasciitis—tiny, painful tears in the band of tissue that runs along the bottom of your foot from heel to toe—by weakening your foot stabilizer muscles and stressing your plantar fascia, says NASM. That’s one more reason to follow Dr. Clark’s advice and stretch those calves.

What’s your best trick for preventing an exercise-related injury? Tell us!

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File under: Fit Friday