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Running is one of the fastest-growing sports in the nation, with more than 40 million people taking to the open road. Running may seem like an easy sport to take on. But to run consistently and injury-free can be challenging.

Unfortunately, 60 percent to 65 percent of runners will be injured in a given year. Risk factors for injury include having fewer than three years’ experience and running more than 40 miles per week.

Before getting started, consider these strategies to stay off the injured list:

Wear the right shoes

Getting a good running shoe for your foot and gait is an important part of injury prevention. Go to a sporting goods or running shoe store and work with a shoe expert to find the right pair for your foot.

Take your old shoes to the store so the experts there can help find the appropriate running shoe for you.

If you wear orthotics or shoe inserts, try the shoes on with the insert. You will need to replace your shoes every four to six months, depending on how much you run.

Plan and record

Whether you are running just to get in shape or have a goal of doing a 5k or local race, keep track of how many miles you are going and how you feel.

A log of your time or miles and how you feel during and after each run is very useful in identifying problems and motivating you to get better.

When you first start, avoid running on consecutive days. The days of rest from running allow your body to recover.

Be careful about increasing your running mileage too quickly. Many injuries come from a sudden increase in miles or intensity, such as with hill runs or going faster.


Cross-train with weights or low-impact activities to build strength in your running muscles.

If you are hoping to run a 5k, you should build to a base of 15 miles per week for most weeks. There are many training groups and online programs to assist you with determining how much to run and when.

Understand aches and pains

If you have aches and pains at first, do not give up.

Often just a subtle weakness or a slight issue with your posture can alter your gait and cause nagging and recurrent pains. Fifty percent of running injuries will happen in an area where there has been a previous injury.

Running is a rewarding sport, but it takes time to get your body to feel like you are a runner.

If despite good training habits, you repeatedly experience injuries or reinjury, consider seeing a running specialist to evaluate your injury and analyze your running gait.

SOURCE: https://health.clevelandclinic.org/2016/09/4-best-strategies-help-avoid-running-injuries/

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Practice Policy Update Regarding COVID-19

Dear Patients:

Our patients, employees and family are our top priority at Long Island Spine Specialists, P.C.

We ask you to not visit any of our locations if you have symptoms such as fever, sneezing, coughing and possible shortness of breath.

Please cancel your appointment and re-schedule once you are feeling better and are no longer suffering with symptoms.

Only non-symptomatic patients will be seen. No exceptions.

Accompanying family members – including children – are asked to remain in the waiting area and will not be allowed to enter the exam rooms.

During this time of high concern regarding the spread of COVID-19 (Coronavirus) we are taking extra precautions to maintain the highest possible standards of safety and cleanliness. Please be advised that we are carefully following recommendations from both the CDC and WHO and are here to help guide you through this time if needed.

Some steps we are taking to keeping safe:

  1. We know how important cleanliness is and always maintain the highest standards of cleanliness. To further offer you peace of mind, we have increased the frequency of the cleaning of our office.
  2. Rest assured that hand washing is strictly followed. Hand sanitizer is available to all staff and patients.
  3. Additionally, if you have recently traveled to a country with high rates of the coronavirus or have been on a cruise, please reschedule your visit for at least 14 days from your return date. We will gladly accommodate your needs to reschedule. At that time, a telehealth interface can be arranged if necessary.

Find up-to-date and accurate information on the Centers for Disease Control and Prevention (CDC) website and feel free to reach out with questions.

- Your team at Long Island Spine Specialists, P.C.

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To learn more about Long Island Spine Specialists – and to discover how we can relieve your pain and help you find an improved quality of life – please contact our office today and schedule a consultation.

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