• Thorough warm up is necessary before start running. It will include your core muscles, lower back pain, gluteal muscles, quadriceps, hamstrings and leg muscles. (Focus on strength and flexibility training)
  • Proper strengthening and flexibility of foot muscles is also important, for eg: intrinsic foot muscles. (exercises are as follows – toe lift, toe curling, toe stand, heel stand , short foot exercises etc. )
  • Start with a slow walk , then jogging and then full speed running.
  • Can use insoles in case any foot issue, like flat foot .
  • Wear well fitted running shoes and shocks , both should not be very tight. Shoes should be wear according to the type of your foot.
  • One can also consult with chiropractor for their issues for any biomechanical faults.
  • Choose form of running according to the body type . Eg: sprinters , long distance runners. Correct form of running is very important as it will reduce the impact of stress on the back .
  • Running with improper form can increase the stress to the back and can contribute to joint injuries (hip, knee and ankle) developing over time.
  • Some runners use a heel strike that can dramatically increase the stress on the bones, discs, muscles and ligaments of the spine.
  • Keep your posture correct while running.
  • A visit to a running coach, who will take a video and provide an analysis and coaching, can go a long way in improving one’s running form.
  • Don’t over train or over use the muscles otherwise it will create an injury like stress fracture.
  • Don’t increase  distance and speed simultaneously. Either increase your distance or speed .
  • Take breaks in between your running schedule.
  • Can apply hot packs every day after running to relax back muscles .


This information should not be used as a substitute for professional diagnosis and treatment as this is for informational purposes only. One must consult their healthcare provider before making any healthcare decisions. Any damage, loss or injury suffered by an individual as a result of reliance on the information contained on this site is neither the responsibility nor the liability of Orthocure Clinics.