Im a doctor heres how to prevent and treat running injuries

Nothing stops a runner in their tracks like a throbbing knee or an aching shin.Most runners have experienced pain at one time or another, typically from trying to do too much without a proper training base.In the run-up to the TCS New York City Marathon on Nov.3, we talked with Dr.

Mark Grossman, a sports orthopedist at NYU Langone Hospital—Long Island, about how to prevent and treat common running injuries.How can I start an exercise routine?People ask me, “How do I start an exercise routine?” The first thing you should do is check with your primary physician to make sure you’re healthy enough.You really want to take things easy and gradually build up.Fit it into your weekly schedule as best you can.

This way you develop a routine.Listen to your body — any aches or pains, take a break.

Be ready to rest at any point so you don’t get injured, and see a doctor if the pain persists.What kind of shoes should I wear, and how often should I replace them?There are many different types of running shoes.However, good cushioning is paramount and will facilitate soft foot strikes for lower impact on bone, joint and soft tissue. Running shoes should be changed between 300 and 500 miles.What are the most common injuries that you see?The most common injuries that I see are shin splints, which is pain and inflammation around the inside of the shin bone.

Next would be iliotibial band syndrome, which is pain on the outside of the knee.The last thing that we tend to see is Achilles tendonitis — that’s inflammation just above the heel bone on the Achilles tendon itself, which can be painful with excessive running.

Luckily, many of these running injuries can be treated at home.What should you do if your legs are sore?When you’re sore, it is best to take a break, rest and ice.Any nagging pain affecting your stride for at least two weeks should be evaluated.

Rest is critical so you can build yourself back up.The rule of thumb is don’t increase your mileage by...