Run smart: How to prevent injury and improve your stride

Megan Conti Mica, MD
Megan Conti Mica, MD

It’s time to dispel the myth that running is all about your legs. Running engages the entire body in one way or another.

How do your arm muscles affect your stride?

Your arms and legs are connected in a closed link with your core. Arms are important for your stride. They provide the counterforce to your legs’ momentum. Simply put, your arms keep your legs moving in a meaningful forward motion that is stable and balanced. If your arms are weak or stiff, this can affect the biomechanics of your stride, balance and overall run.

What can your body tell you about your run?

Try “listening” to your whole body on your next run. It’s easy to note stiff quads or fatigued calf muscles after a long run. But now take the time to notice a weak torso that isn’t holding its posture, an inability to truly rotate the shoulders to counteract pelvic rotation, or back pain related to poor upper body strength.

What are the two most valuable ways to improve your arm game?

Stretching and strengthening. Stretch your arms before and after runs and identify any immobility in your shoulders. Hit up those yoga classes and Pilates sessions. Strengthening can happen in a myriad of ways, but one of the easiest strategies can be found in the gym. Step away from the treadmill and hit the weights. And always diversify your workout. If you make these few changes, you will strengthen your overall body agility and you’ll have more satisfying runs.

Megan Mica Conti, MD

Megan Conti Mica, MD

Megan Conti Mica, MD, is a skilled hand and upper extremity surgeon. She specializes in the treatment of adults and children, including athletes at all levels, with injuries or disorders of the hand, wrist, elbow and shoulder.

Learn more about Dr. Conti Mica

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