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Top 5 Tips to Keep You Injury Free

Do you like to participate in sports events? If you're sports lover, and play a few outdoor sports, you need to maintain your health and take care of all the body pains. Most of the outdoor sports require running, except for sports like golf. And you need to take care of runners injuries to stay fit.
Running is always in the cards in outdoor sports training and sports person should know how to keep away from injuries while running. A slightly wrong step can cause a potential break from sports. What would you do then? How would you stay away from injuries during running? This article compiles tactics proposed by a well-renown physiotherapist North York.
Before you move on to the tips section, you may want to read about www.pcrehabservice.com that offers the best physiotherapy services in town. Now let's run!
Injury Tips
1. Increase your progress steadily
Don't be impatient because of your slow progress. And you don't have to get over-excited about the seldom warmth in the weather. It is understandable that both the things can push you to improve your progress, but that will not only cause unnecessary pain, the risk of injury also increases.
Experts recommend increasing your running time and distance steadily; say 5% to 10% depending upon your record. Be consistent with your progress. Maintain the distance and time for at least a week, before thinking of improving your progress.
2. Wear proper shoes
Ill-fitted shoes put extra stress on your toes and may cause foot bursitis. Same will be the case when you wear shoes that are not made for running. Wrong shoes can simply restrict you to bed for two or three days. So, before you begin to realize staying back on your bed, about the real cause of foot or knee pain, choose the best running shoes and make sure they fit properly.
3. Avoid running on uneven surface
Most common cause of foot injuries is the surface. If you chose a route with hills and uneven surfaces, you're more likely to get injured. Running up the hills demand extra pressure on leg joints, groin and waist. On the other hand, running on a flat track will not only put less stress, but you can also increase your running time and distance consistently.
4. Warm up before running
Consider leaving your home 10 minutes earlier for running than normal time, and do some warm-up exercises before finally beginning to run. Do some stretches by bending your knees and pulling your toes. Walk for 5 minutes before start running. All of these things will open up blood vessels and prepare your muscles for running.
5. Medical Checkup
You cannot maintain yourself without a proper medical checkup. Often, runners tend to ignore the small pains, but it's a big risk. The pain may reside in your body and will eventually increase causing an unintended injury.
Your doctor may recommend you a physiotherapist in North York. Besides, getting a massage always helps improve your performance. Your physiotherapist will also recommend fluids to strengthen your joints. In short, never overlook the slightest of trouble in your legs.