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1. Shard Calculation

Query:

Response:

Calculated Shard: 14 (from laksa158)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa014.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.orthovirginia.com/blog/quick-tips-to-prevent-common-running-injuries/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.orthovirginia.com/blog/quick-tips-to-prevent-common-running-injuries/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.orthovirginia.com\/blog\/quick-tips-to-prevent-common-running-injuries\/","crawl_time":1774588671,"first_indexed_time":1661812275,"http_code":200,"src_unparsed":"com,orthovirginia!www,\/blog\/quick-tips-to-prevent-common-running-injuries\/ s443","src_root_hash":"14977549181520463814","history_drop_reason":null,"meta_title":"Quick Tips to Prevent Common Running Injuries | OrthoVirginia","meta_descriptions":["Running is a common exercise right now, but follow these tips to keep from getting injured as you start or increase the amount you run."],"attrs_boilerpipe_text":"COVID-19 forced the entire world to take a step back and pause. Our day-to-day routines dramatically shifted, and many of us went from exercising daily to counting the number of times we walk from the kitchen to the couch as our workouts. If you’re just getting active again, it’s important to keep these running tips and precautions in mind to prevent injury. What are common injuries in novice\/recreational runners? When the exercise spirit hits us, we immediately want to dive right in. For those who are training for a 5k, or perhaps have never been runners before, they forget to pace themselves and start way too quickly. The novice runner will often go from running zero miles per week to running 20+ miles. This rapid increase in mileage results in physicians commonly seeing overuse injuries such as shin splints and stress fractures, which are very preventable. What are common injuries in experienced runners? While this may be shocking news to many readers, running does not cause arthritis. That is a common myth. Arthritis in the knees and hips is much more genetically determined. Experienced or established runners, those who run 40+ miles a week, are at a much lower risk for injury compared to the novice runner. Injury Prevention Tips Shoes It is essential to make sure you have running shoes that are not worn out. Most running shoes have a 300-mile lifespan or should not be older than 3 months. Write the day you bought shoes on the heel with a sharpie to keep track of your shoes age. 10% Increase Rule When keeping track of how many miles you run, you must also keep track of how many miles you walk and how long you are standing. It all counts. Standing for 30 straight minutes is equivalent to the same amount of stress put on your legs when running 1 mile. For people just starting to run, I suggest running 2 miles twice per week and following the 10% increase rule for the coming weeks. For example: Week 1 – run 4 miles Week 2 – run 4.5 miles Week 3 – run 5 miles","attrs_markdown":"On Wednesday, December 24, OrthoVirginia offices close at 1 p.m. and our Ortho On Call orthopedic urgent care centers are open 9 a.m.-3 p.m. On Thursday, December 25, OrthoVirginia and Ortho On Call locations are closed.\n\nClose Alert\n\n[![orthovirginia logo](https:\/\/www.orthovirginia.com\/wp-content\/uploads\/2025\/05\/OVA_StrongerStartsHere_horz_2c_RGB.png)](https:\/\/www.orthovirginia.com\/)\n\nToggle navigation\n\n- [Our Physicians](https:\/\/www.orthovirginia.com\/physicians\/)\n- [What Hurts?](https:\/\/www.orthovirginia.com\/specialties\/)\n  - [Specialties](https:\/\/www.orthovirginia.com\/specialties\/)\n  - [Back & Neck](https:\/\/www.orthovirginia.com\/back-neck\/)\n  - [Elbow](https:\/\/www.orthovirginia.com\/elbow\/)\n  - [Foot & Ankle](https:\/\/www.orthovirginia.com\/foot-ankle\/)\n  - [Hand & Wrist](https:\/\/www.orthovirginia.com\/hand-wrist\/)\n  - [Knee](https:\/\/www.orthovirginia.com\/knee\/)\n  - [Hip](https:\/\/www.orthovirginia.com\/hip\/)\n  - [Shoulder](https:\/\/www.orthovirginia.com\/shoulder\/)\n  - [Additional Services](https:\/\/www.orthovirginia.com\/specialties\/)\n- [Locations](https:\/\/www.orthovirginia.com\/locations\/)\n- [Patients](https:\/\/www.orthovirginia.com\/patients\/)\n  - [Patients](https:\/\/www.orthovirginia.com\/patients\/)\n  - [Bill Pay](https:\/\/www.orthovirginia.com\/bill-pay\/)\n  - [Events](https:\/\/www.orthovirginia.com\/events\/)\n  - [Insurance](https:\/\/www.orthovirginia.com\/insurance\/)\n  - [Medical Records](https:\/\/www.orthovirginia.com\/medical-records\/)\n  - [Self-Pay Pricing](https:\/\/www.orthovirginia.com\/self-pay-pricing\/)\n  - [Telemedicine](https:\/\/www.orthovirginia.com\/telemedicine\/)\n  - [Visit](https:\/\/www.orthovirginia.com\/visit\/)\n- [MyChart](https:\/\/mychart.orthovirginia.com\/MyChart\/Authentication\/Login)\n- [Ortho On Call](https:\/\/www.orthovirginia.com\/ortho-on-call\/)\n- [Appointments](https:\/\/www.orthovirginia.com\/appointments\/)\n\n- [MyChart](https:\/\/mychart.orthovirginia.com\/MyChart\/Authentication\/Login)\n- [Urgent Care](https:\/\/www.orthovirginia.com\/ortho-on-call\/)\n- [Appointments](https:\/\/www.orthovirginia.com\/appointments\/)\n\n- [Our Physicians](https:\/\/www.orthovirginia.com\/physicians\/)\n- [What Hurts?](https:\/\/www.orthovirginia.com\/specialties\/)\n- [Locations](https:\/\/www.orthovirginia.com\/locations\/)\n- [Services](https:\/\/www.orthovirginia.com\/services\/)\n  - [Imaging](https:\/\/www.orthovirginia.com\/mri-ct\/)\n  - [Outpatient Joint Replacement](https:\/\/www.orthovirginia.com\/outpatient-total-joint-replacement\/)\n  - [Sports Performance](https:\/\/www.orthovirginia.com\/return-to-sport\/)\n  - [Telemedicine](https:\/\/www.orthovirginia.com\/telemedicine\/)\n  - [Therapy](https:\/\/www.orthovirginia.com\/therapy\/)\n- [For Patients](https:\/\/www.orthovirginia.com\/patients\/)\n  - [Bill Pay](https:\/\/www.orthovirginia.com\/bill-pay\/)\n  - [Events](https:\/\/www.orthovirginia.com\/events\/)\n  - [Insurance](https:\/\/www.orthovirginia.com\/insurance\/)\n  - [Medical Records](https:\/\/www.orthovirginia.com\/medical-records\/)\n  - [Self-Pay Pricing](https:\/\/www.orthovirginia.com\/self-pay-pricing\/)\n  - [Telemedicine](https:\/\/www.orthovirginia.com\/telemedicine\/)\n  - [Visit](https:\/\/www.orthovirginia.com\/visit\/)\n- [About Us](https:\/\/www.orthovirginia.com\/about-orthovirginia\/)\n\n# Quick Tips to Prevent Common Running Injuries\nby [Ben Kittredge, MD](https:\/\/www.orthovirginia.com\/providers\/ben-w-kittredge\/)\n\n![](https:\/\/www.orthovirginia.com\/wp-content\/uploads\/2022\/03\/running-tips-featured_637320788887147917.jpg)\n\n- [Sports Medicine](https:\/\/www.orthovirginia.com\/blog\/categories\/sports-medicine\/)\n\n[Learn more about Dr. Kittredge](https:\/\/www.orthovirginia.com\/providers\/ben-w-kittredge)\n\nCOVID-19 forced the entire world to take a step back and pause. Our day-to-day routines dramatically shifted, and many of us went from exercising daily to counting the number of times we walk from the kitchen to the couch as our workouts.\n\nIf you’re just getting active again, it’s important to keep these running tips and precautions in mind to prevent injury.\n\n## What are common injuries in novice\/recreational runners?\nWhen the exercise spirit hits us, we immediately want to dive right in. For those who are training for a 5k, or perhaps have never been runners before, they forget to pace themselves and start way too quickly. The novice runner will often go from running zero miles per week to running 20+ miles. This rapid increase in mileage results in physicians commonly seeing overuse injuries such as shin splints and stress fractures, which are very preventable.\n\n## What are common injuries in experienced runners?\nWhile this may be shocking news to many readers, running does not cause arthritis. That is a common myth. Arthritis in the knees and hips is much more genetically determined. Experienced or established runners, those who run 40+ miles a week, are at a much lower risk for injury compared to the novice runner.\n\n## Injury Prevention Tips\n### Shoes\n- It is essential to make sure you have running shoes that are not worn out.\n- Most running shoes have a 300-mile lifespan or should not be older than 3 months.\n- Write the day you bought shoes on the heel with a sharpie to keep track of your shoes age.\n### 10% Increase Rule\n- When keeping track of how many miles you run, you must also keep track of how many miles you walk and how long you are standing. It all counts. Standing for 30 straight minutes is equivalent to the same amount of stress put on your legs when running 1 mile.\n- For people just starting to run, I suggest running 2 miles twice per week and following the 10% increase rule for the coming weeks.\n- For example:\n\nWeek 1 – run 4 miles\n\nWeek 2 – run 4.5 miles\n\nWeek 3 – run 5 miles\n\n[The Virtual Athlete: The Rise of Video Gaming and Related Injuries](https:\/\/www.orthovirginia.com\/blog\/the-virtual-athlete-the-rise-of-video-gaming-and\/)\n\n[Swimmer’s Shoulder Treatment and Prevention](https:\/\/www.orthovirginia.com\/blog\/swimmers-shoulder-treatment-and-prevention\/)\n\n![](https:\/\/www.orthovirginia.com\/wp-content\/uploads\/2025\/05\/OVA_StrongerStartsHere_horz_1c_rev-1024x284.png)\n\n- [About](https:\/\/www.orthovirginia.com\/about-orthovirginia\/)\n  - [Careers](https:\/\/www.orthovirginia.com\/careers\/)\n  - [Contact Us \\| Patient Care Feedback](https:\/\/www.orthovirginia.com\/contact\/)\n  - [Educational Events](https:\/\/www.orthovirginia.com\/events\/)\n  - [Newsletter](https:\/\/www.orthovirginia.com\/newsletter\/)\n  - [Community Involvement](https:\/\/www.orthovirginia.com\/community-involvement\/)\n- [Resources](https:\/\/www.orthovirginia.com\/resources\/)\n  - [Therapy Protocols](https:\/\/www.orthovirginia.com\/protocols\/)\n  - [Blog](https:\/\/www.orthovirginia.com\/blog\/)\n  - [Newsroom](https:\/\/www.orthovirginia.com\/news\/)\n  - [Patient Testimonials](https:\/\/www.orthovirginia.com\/patient-testimonials\/)\n  - [MyChart Support](https:\/\/www.orthovirginia.com\/mychart\/)\n- [Locations](https:\/\/www.orthovirginia.com\/locations\/)\n  - [Hampton Roads](https:\/\/www.orthovirginia.com\/hampton-roads\/)\n  - [Lynchburg Area](https:\/\/www.orthovirginia.com\/lynchburg-area\/)\n  - [Northern Virginia Area](https:\/\/www.orthovirginia.com\/northern-virginia-area\/)\n  - [Richmond](https:\/\/www.orthovirginia.com\/richmond-orthopedics\/)\n  - [Southwest Virginia](https:\/\/www.orthovirginia.com\/southwest-virginia-area\/)\n\n- [Facebook](https:\/\/www.facebook.com\/orthovirginia \"Visit us on Facebook\")\n- [X](https:\/\/twitter.com\/orthovirginia \"Visit us on X\")\n- [YouTube](https:\/\/www.youtube.com\/channel\/UCs9iTZW3CSQW7chx9hZEUCw \"Visit us on YouTube\")\n- [Instagram](https:\/\/www.instagram.com\/orthovirginia\/ \"Visit us on Instagram\")\n\n- [Notice of Non-Discrimination](https:\/\/www.orthovirginia.com\/notice-of-nondiscrimination\/)\n- [Notice of Privacy Practices](https:\/\/www.orthovirginia.com\/privacy-practices\/)\n- [Privacy Policy](https:\/\/www.orthovirginia.com\/privacy-policy\/)\n- [SMS Terms & Conditions](https:\/\/www.orthovirginia.com\/sms-terms-conditions\/)\n- [Employee Email](https:\/\/login.microsoftonline.com\/common\/oauth2\/authorize?client_id=00000002-0000-0ff1-ce00-000000000000&redirect_uri=https%3A%2F%2Foutlook.office365.com%2Fowa%2F&resource=00000002-0000-0ff1-ce00-000000000000&response_mode=form_post&response_type=code+id_token&scope=openid&msafed=1&msaredir=1&client-request-id=dae87fa7-88fa-7a51-6578-114b1d2dac55&protectedtoken=true&claims=%7B%22id_token%22%3A%7B%22xms_cc%22%3A%7B%22values%22%3A%5B%22CP1%22%5D%7D%7D%7D&nonce=637775336913031033.906fe5fe-aad1-4d21-9f58-7bc84f8cbcf1&state=DctLFoAgCEBRrNNySAgVXY4_pg3bfgzum70AAKc7XCAPaBFVzSKlsZAwidyNiu1sG3tfjGk9jM1yRR2zJqtzTOPg7xXfr8cf)\n- [Clinician Remote Access](https:\/\/ovportal.orthovirginia.com\/vpn\/index.html)\n\n© 2025 OrthoVirginia  \nAll Rights Reserved.","attrs_readable_markdown":null,"meta_canonical":null}

3. Robots.txt Check

Query:

Response:

4. Spam/Ban Check

Query:

Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

18 days ago

🤖

ROBOTS ALLOWED

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0.6 months ago
History drop	PASS	`isNull(history_drop_reason)`	No drop reason
Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
Canonical	PASS	`meta_canonical IS NULL OR = '' OR = src_unparsed`	Not set

Page Details

Property	Value
URL	https://www.orthovirginia.com/blog/quick-tips-to-prevent-common-running-injuries/
Last Crawled	2026-03-27 05:17:51 (18 days ago)
First Indexed	2022-08-29 22:31:15 (3 years ago)
HTTP Status Code	200
Meta Title	Quick Tips to Prevent Common Running Injuries \| OrthoVirginia
Meta Description	Running is a common exercise right now, but follow these tips to keep from getting injured as you start or increase the amount you run.
Meta Canonical	null
Boilerpipe Text	COVID-19 forced the entire world to take a step back and pause. Our day-to-day routines dramatically shifted, and many of us went from exercising daily to counting the number of times we walk from the kitchen to the couch as our workouts. If you’re just getting active again, it’s important to keep these running tips and precautions in mind to prevent injury. What are common injuries in novice/recreational runners? When the exercise spirit hits us, we immediately want to dive right in. For those who are training for a 5k, or perhaps have never been runners before, they forget to pace themselves and start way too quickly. The novice runner will often go from running zero miles per week to running 20+ miles. This rapid increase in mileage results in physicians commonly seeing overuse injuries such as shin splints and stress fractures, which are very preventable. What are common injuries in experienced runners? While this may be shocking news to many readers, running does not cause arthritis. That is a common myth. Arthritis in the knees and hips is much more genetically determined. Experienced or established runners, those who run 40+ miles a week, are at a much lower risk for injury compared to the novice runner. Injury Prevention Tips Shoes It is essential to make sure you have running shoes that are not worn out. Most running shoes have a 300-mile lifespan or should not be older than 3 months. Write the day you bought shoes on the heel with a sharpie to keep track of your shoes age. 10% Increase Rule When keeping track of how many miles you run, you must also keep track of how many miles you walk and how long you are standing. It all counts. Standing for 30 straight minutes is equivalent to the same amount of stress put on your legs when running 1 mile. For people just starting to run, I suggest running 2 miles twice per week and following the 10% increase rule for the coming weeks. For example: Week 1 – run 4 miles Week 2 – run 4.5 miles Week 3 – run 5 miles
Markdown	On Wednesday, December 24, OrthoVirginia offices close at 1 p.m. and our Ortho On Call orthopedic urgent care centers are open 9 a.m.-3 p.m. On Thursday, December 25, OrthoVirginia and Ortho On Call locations are closed. Close Alert [![orthovirginia logo](https://www.orthovirginia.com/wp-content/uploads/2025/05/OVA_StrongerStartsHere_horz_2c_RGB.png)](https://www.orthovirginia.com/) Toggle navigation - [Our Physicians](https://www.orthovirginia.com/physicians/) - [What Hurts?](https://www.orthovirginia.com/specialties/) - [Specialties](https://www.orthovirginia.com/specialties/) - [Back & Neck](https://www.orthovirginia.com/back-neck/) - [Elbow](https://www.orthovirginia.com/elbow/) - [Foot & Ankle](https://www.orthovirginia.com/foot-ankle/) - [Hand & Wrist](https://www.orthovirginia.com/hand-wrist/) - [Knee](https://www.orthovirginia.com/knee/) - [Hip](https://www.orthovirginia.com/hip/) - [Shoulder](https://www.orthovirginia.com/shoulder/) - [Additional Services](https://www.orthovirginia.com/specialties/) - [Locations](https://www.orthovirginia.com/locations/) - [Patients](https://www.orthovirginia.com/patients/) - [Patients](https://www.orthovirginia.com/patients/) - [Bill Pay](https://www.orthovirginia.com/bill-pay/) - [Events](https://www.orthovirginia.com/events/) - [Insurance](https://www.orthovirginia.com/insurance/) - [Medical Records](https://www.orthovirginia.com/medical-records/) - [Self-Pay Pricing](https://www.orthovirginia.com/self-pay-pricing/) - [Telemedicine](https://www.orthovirginia.com/telemedicine/) - [Visit](https://www.orthovirginia.com/visit/) - [MyChart](https://mychart.orthovirginia.com/MyChart/Authentication/Login) - [Ortho On Call](https://www.orthovirginia.com/ortho-on-call/) - [Appointments](https://www.orthovirginia.com/appointments/) - [MyChart](https://mychart.orthovirginia.com/MyChart/Authentication/Login) - [Urgent Care](https://www.orthovirginia.com/ortho-on-call/) - [Appointments](https://www.orthovirginia.com/appointments/) - [Our Physicians](https://www.orthovirginia.com/physicians/) - [What Hurts?](https://www.orthovirginia.com/specialties/) - [Locations](https://www.orthovirginia.com/locations/) - [Services](https://www.orthovirginia.com/services/) - [Imaging](https://www.orthovirginia.com/mri-ct/) - [Outpatient Joint Replacement](https://www.orthovirginia.com/outpatient-total-joint-replacement/) - [Sports Performance](https://www.orthovirginia.com/return-to-sport/) - [Telemedicine](https://www.orthovirginia.com/telemedicine/) - [Therapy](https://www.orthovirginia.com/therapy/) - [For Patients](https://www.orthovirginia.com/patients/) - [Bill Pay](https://www.orthovirginia.com/bill-pay/) - [Events](https://www.orthovirginia.com/events/) - [Insurance](https://www.orthovirginia.com/insurance/) - [Medical Records](https://www.orthovirginia.com/medical-records/) - [Self-Pay Pricing](https://www.orthovirginia.com/self-pay-pricing/) - [Telemedicine](https://www.orthovirginia.com/telemedicine/) - [Visit](https://www.orthovirginia.com/visit/) - [About Us](https://www.orthovirginia.com/about-orthovirginia/) # Quick Tips to Prevent Common Running Injuries by [Ben Kittredge, MD](https://www.orthovirginia.com/providers/ben-w-kittredge/) ![](https://www.orthovirginia.com/wp-content/uploads/2022/03/running-tips-featured_637320788887147917.jpg) - [Sports Medicine](https://www.orthovirginia.com/blog/categories/sports-medicine/) [Learn more about Dr. Kittredge](https://www.orthovirginia.com/providers/ben-w-kittredge) COVID-19 forced the entire world to take a step back and pause. Our day-to-day routines dramatically shifted, and many of us went from exercising daily to counting the number of times we walk from the kitchen to the couch as our workouts. If you’re just getting active again, it’s important to keep these running tips and precautions in mind to prevent injury. ## What are common injuries in novice/recreational runners? When the exercise spirit hits us, we immediately want to dive right in. For those who are training for a 5k, or perhaps have never been runners before, they forget to pace themselves and start way too quickly. The novice runner will often go from running zero miles per week to running 20+ miles. This rapid increase in mileage results in physicians commonly seeing overuse injuries such as shin splints and stress fractures, which are very preventable. ## What are common injuries in experienced runners? While this may be shocking news to many readers, running does not cause arthritis. That is a common myth. Arthritis in the knees and hips is much more genetically determined. Experienced or established runners, those who run 40+ miles a week, are at a much lower risk for injury compared to the novice runner. ## Injury Prevention Tips ### Shoes - It is essential to make sure you have running shoes that are not worn out. - Most running shoes have a 300-mile lifespan or should not be older than 3 months. - Write the day you bought shoes on the heel with a sharpie to keep track of your shoes age. ### 10% Increase Rule - When keeping track of how many miles you run, you must also keep track of how many miles you walk and how long you are standing. It all counts. Standing for 30 straight minutes is equivalent to the same amount of stress put on your legs when running 1 mile. - For people just starting to run, I suggest running 2 miles twice per week and following the 10% increase rule for the coming weeks. - For example: Week 1 – run 4 miles Week 2 – run 4.5 miles Week 3 – run 5 miles [The Virtual Athlete: The Rise of Video Gaming and Related Injuries](https://www.orthovirginia.com/blog/the-virtual-athlete-the-rise-of-video-gaming-and/) [Swimmer’s Shoulder Treatment and Prevention](https://www.orthovirginia.com/blog/swimmers-shoulder-treatment-and-prevention/) ![](https://www.orthovirginia.com/wp-content/uploads/2025/05/OVA_StrongerStartsHere_horz_1c_rev-1024x284.png) - [About](https://www.orthovirginia.com/about-orthovirginia/) - [Careers](https://www.orthovirginia.com/careers/) - [Contact Us \\| Patient Care Feedback](https://www.orthovirginia.com/contact/) - [Educational Events](https://www.orthovirginia.com/events/) - [Newsletter](https://www.orthovirginia.com/newsletter/) - [Community Involvement](https://www.orthovirginia.com/community-involvement/) - [Resources](https://www.orthovirginia.com/resources/) - [Therapy Protocols](https://www.orthovirginia.com/protocols/) - [Blog](https://www.orthovirginia.com/blog/) - [Newsroom](https://www.orthovirginia.com/news/) - [Patient Testimonials](https://www.orthovirginia.com/patient-testimonials/) - [MyChart Support](https://www.orthovirginia.com/mychart/) - [Locations](https://www.orthovirginia.com/locations/) - [Hampton Roads](https://www.orthovirginia.com/hampton-roads/) - [Lynchburg Area](https://www.orthovirginia.com/lynchburg-area/) - [Northern Virginia Area](https://www.orthovirginia.com/northern-virginia-area/) - [Richmond](https://www.orthovirginia.com/richmond-orthopedics/) - [Southwest Virginia](https://www.orthovirginia.com/southwest-virginia-area/) - [Facebook](https://www.facebook.com/orthovirginia "Visit us on Facebook") - [X](https://twitter.com/orthovirginia "Visit us on X") - [YouTube](https://www.youtube.com/channel/UCs9iTZW3CSQW7chx9hZEUCw "Visit us on YouTube") - [Instagram](https://www.instagram.com/orthovirginia/ "Visit us on Instagram") - [Notice of Non-Discrimination](https://www.orthovirginia.com/notice-of-nondiscrimination/) - [Notice of Privacy Practices](https://www.orthovirginia.com/privacy-practices/) - [Privacy Policy](https://www.orthovirginia.com/privacy-policy/) - [SMS Terms & Conditions](https://www.orthovirginia.com/sms-terms-conditions/) - [Employee Email](https://login.microsoftonline.com/common/oauth2/authorize?client_id=00000002-0000-0ff1-ce00-000000000000&redirect_uri=https%3A%2F%2Foutlook.office365.com%2Fowa%2F&resource=00000002-0000-0ff1-ce00-000000000000&response_mode=form_post&response_type=code+id_token&scope=openid&msafed=1&msaredir=1&client-request-id=dae87fa7-88fa-7a51-6578-114b1d2dac55&protectedtoken=true&claims=%7B%22id_token%22%3A%7B%22xms_cc%22%3A%7B%22values%22%3A%5B%22CP1%22%5D%7D%7D%7D&nonce=637775336913031033.906fe5fe-aad1-4d21-9f58-7bc84f8cbcf1&state=DctLFoAgCEBRrNNySAgVXY4_pg3bfgzum70AAKc7XCAPaBFVzSKlsZAwidyNiu1sG3tfjGk9jM1yRR2zJqtzTOPg7xXfr8cf) - [Clinician Remote Access](https://ovportal.orthovirginia.com/vpn/index.html) © 2025 OrthoVirginia All Rights Reserved.
Readable Markdown	null
Shard	14 (laksa)
Root Hash	14977549181520463814
Unparsed URL	com,orthovirginia!www,/blog/quick-tips-to-prevent-common-running-injuries/ s443