Understand the most common running injuries and how to avoid them. Here are some essential preventive measures that every runner should know.
What are the most common injuries runners can experience and how can they be avoided? This is what every broker should know.
Eventually, most runners will experience some pain after running. Running too much or too fast is usually the most common cause among runners. Understanding the basics of running injuries, and how to prevent them, can help avoid unnecessary discomfort so that you can enjoy every run.
Know The Most Frequent Running Injuries
Some of the more common problems runners experience include leg cramps, ripped muscles, and sprained ankles. Causes can include running too fast, running too long distances, or on different terrain than usual.
Another uncomfortable side effect of (intense) training is runner’s knee – discomfort behind or around the knee, medically known as patellofemoral pain syndrome. Possible causes include muscle imbalances and weaknesses that lead to misalignment. Too much tension can also cause Achilles tendonitis, which occurs in the tissues that connect the heel bone to the calf muscles.
To immediately relieve pain associated with many of these problems, applying ice and resting can work wonders. But there are several steps you can take on a regular basis, before experiencing pain, to reduce your risk of future running injuries.
Essential Preventive Measures
- Heat, cool and stretch: Skipping the warm-up, you will likely regret it. Helping the body adapt to the demands of the race is essential. And don’t forget to stretch all your key muscles before and after every run.
- Make training a habit: Invest time in training, take your career to the next level, in the safest way possible. Try a full-body strengthening routine that includes core, hip, and leg work. You can use only bodyweight or light weights if you want.
- Choose shoes that fit perfectly: Sometimes common running injuries have a simple solution: change your running shoes. Taking the time to choose running shoes that best fit your run, that feel like they’re made especially for your feet.
- Don’t train too much: It’s amazing what the body can do, but you need to increase it gradually if you don’t want your muscles and joints to “complain”. Runners often cite the 10% rule: increase mileage by up to 10% each week, max. But we are all different. The key is finding the right balance for you so that you improve your fitness and endurance in a way that works for your body. Remember to schedule rest days for sufficient recovery.
- Choose the right terrain: Running on the right surface can also make a difference. Trails work for some people because there is less impact. But if it is too uneven, it could hurt the runner rather than make the race easier. Maybe you need to avoid hills or train on them in moderation.
Above all, listen to your body. If you experience pain after running, it is a sign that something needs to be adjusted. Preventive measures are the best way to ensure that you can continue to log those miles and achieve new training goals.
Also Read: Discover The Power Diet For Runners