Injuries got while running tends to occur when we don’t worry about ourselves, It is obvious that as runners there is no immunity for any form of injury but could be avoided or properly managed.
You see, while trying to understand the things to do to prevent running injuries, it is quite necessary to know and understand the common running injuries before preventing it. Here are few common running injuries we are going to a quick look at;
Table of Contents
- 1 1. Achilles Tendinitis
- 2 2. Runner’s Knee
- 3 3. Shin Splint
- 4 4. Plantar Fasciitis
- 5 5. Blisters
- 6 1. Warming Up Before All Runs
- 7 2. Eating Well and Staying Hydrate
- 8 3. Pick a Smart Workout Shoe
- 9 4. Cross Train and Resting Days a Necessity
- 10 5. Adding Strength Training to Your Program
- 11 6. Get a Coach and a Running Plan
- 12 7. Listen To Your Body
- 13 8. Your Mileage Must Be Increased Slowly and Well Strategized
- 14 9. Be Consistent No Matter What
1. Achilles Tendinitis
The healing process for Achilles tendinitis can be very slow, due to the little blood flow in that region. Achilles tendinitis can be simply described as the inflammation of the Achilles tendon. Pains are usually found at the back of the leg just a little over the heel of the Achilles tendon. It can be treated by placing ice in the region and a good rest.
2. Runner’s Knee
This is one of the most frequent injuries experienced by runners and its cause varies with every runner.it is believed the pain experienced is as a result of the kneecap been out of alignment and worsen as the exercise intensity increases. Resting and icing to reduce inflammation if there is any and the use of proper footwear can help fix it.
3. Shin Splint
The shin splints occur when there is a change in training intensity and volume. It is discovered that the Shin splint in severe cases can evolve into Stress Fracture. Pains are found around the lower leg along the tibia. The shin pain is known to make runners experience unpalatable. The use of anti-inflammatory will help treat inflammation, resting and slow return to work out activities after few weeks of healing are great ways of treating Shin splint.
4. Plantar Fasciitis
Calling Plantar fasciitis the most troublesome injury in the world of runners won’t be an understatement. Its experience has been compared to as stepping one’s heel on a very sharp edge which can be quite frustrating and excruciatingly painful. The plantar fasciitis is best described as the inflammation of plantar fascia or simply the bottom foot. It is necessary you this injury can’t be cured in a short period of time but placing ice at the bottom of the foot, stretching of the calf and resting will provide some quick relief.
Blisters are sacks filled with fluids on the skin and caused by friction between the skin and certain materials or objects. It can be prevented by wearing thick socks and use of good footwear.
1. Warming Up Before All Runs
Research has shown that ramping up in physical stress either makes a tissue stronger or breaks it down but it is all a function of the magnitude or level of ramping. Therefore warming up slowly for about 5 – 15 minutes before running is important because it reduces the acid build up in the muscles.
2. Eating Well and Staying Hydrate
Prehydrating few hours before running with about 40-60cl of fluid and another 15-30cl after warming up. About 10-15cl of fluid is required every 15-25 minutes during exercise. Fluids with about 5-10% of carbohydrate solution are best suited for the whole process as it replenishes electrolytes lost via sweat.
3. Pick a Smart Workout Shoe
Wearing the right running shoe for your foot type is based on the degree of pronation and structure. Wearing a good shoe with a wonderfully fitted support and properly fitted socks is also a good preventive measure. There are specialized sports stores that help in figuring what type of athletic footwear is right for you if you are having a foot problem.
4. Cross Train and Resting Days a Necessity
Trying another fitness routine like playing football, basketball, tennis, swimming, biking and a whole lot of other activities prevent common injuries found when repeating a certain type of exercise always. Including resting days as part of your exercise allows the body to recuperate and blend with every new form of workout.
5. Adding Strength Training to Your Program
Abs exercises and weight lifting helps develop inner strength and also strengthen the muscles when included in your routine. The strength training routine just doesn’t build the body alone but reduces the level of fatigue in the body. It is advisable for all runners to improve their strength training during preseason and offseason so as to avoid injuries and poor performance.
6. Get a Coach and a Running Plan
Getting a coach or a trainer before diving into a running program or routine is very important. The coach or your trainer will be responsible for mapping out your running plans, goals and discover all flaws in your running form and cite ways of rectifying them. He or she will help prevent every form of injuries, overtraining and bad performance.
7. Listen To Your Body
Please do not manage or even probably think about ignoring any pain while running. If you feel or notice a constant pain or sore while running, cautiously reduce the level of your running or stop and rest for few days because it makes no sense if you continue running and then it becomes a serious injury. If the pains still persist please visit your physician.
8. Your Mileage Must Be Increased Slowly and Well Strategized
Strategizing the structure of your routine program to slowly and steadily increase the mileage of your run is necessary. The increment must not be in a fast paced intensity and volume but on a staircase progression. The chances of being injured during a slower weekly mileage increment are very low. Moreover, it has been stated by most books that increasing mileage per week must not be above 10%.
9. Be Consistent No Matter What
When constantly maintaining your mileage, research shows that it’s highly unlikely for the body to break down once the body has been trained up to a high level. After all, consistency is said to be to success.
Well, am sure we will have to agree that you won’t have any good reason as a runner that you still can’t prevent or at least manage any running injuries after taking your precious time to read this review. Although it is true you that the guides here won’t prevent you from ever getting injured but am 100% sure that it will bring you a beautiful and healthier running experience when it is properly inculcated into your routine.