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Sidestep Injury

Avoid These Pills

Why The US Food and Drug Administration recently issued strong warnings about a class of antibiotics – fluoroquinolones (which includes Cipro and Levaquin) – linked to an increased risk of tendon tears. “Fluoroquinolones affect proteins that regulate tissue repair – and can be directly toxic to tissue, especially tendons,” says Susan Joy, M.D., director of Community Sports Health Network at the Cleveland Clinic in America.

How Ask your doctor about safe alternatives, including penicillin, amoxicillin and azithromycin.

 

Get Iron

Why “Iron plays an essential role in shuttling oxygen to muscles,” says Connie Diekman, of Washington University in America. Having low levels can hurt your muscles’ ability to repair themselves.

How Women need 18 milligrams per day, while men need eight milligrams. Iron rich foods include lean red meat, fish, dark poultry, and beans (talk to your doctor before taking a supplement). If you experience ongoing fatigue or a sudden decrease in running performance, ask your doc to check your stored iron levels.

 

Buy a Second Pair

Why A Scandinavian study reports that runners can lower their injury risk by rotating between two or more pairs of shoes. “Changing footwear alters your running pattern and varies the forces on your legs,” says study author Laurent Malisoux, Ph.D.

How Wear a more supportive, cushioned shoe for distance runs and a lighter, flexible shoe for speedwork. Bonus points for picking up a third: “The more shoes in your rotation, the better,” he says.

 

Drink Up

Why Taking a few swigs before a hot temps run is a no-brainer, since dehydration can up your risk of heat-related illnesses. But fluids are essential for all physical reactions – including muscle functioning and joint cushioning, says nutritionist Marni Sumbal.

How Women should take in 2.2 litres per day and men should get 3 litres, which can come from water, sports drinks, and water-rich fruits and veggies.

 

Curb Time in Flip-Flops

Why If you’re prone to plantar fasciitis or Achilles tendinitis, don’t spend your summer in flip-flops, says sports podiatrist Stephen Pribut. For starters, flimsy flops offer no arch support. And having to clench your toes to hold your foot in place can cause Achilles tendinitis. But most worrisome: “The repeated rise of your heel off the back of the flip-flop can alter your gait when you walk – and possibly when you run,” says Pribut.

How Look for sandals with a moulded arch or strap to secure your heels. If your feet or ankles hurt, wear more supportive shoes.

 

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