Running and jogging - preventing injury |

Some tips to help prevent injuries include: Warm up before running

Include plenty of slow, dynamic and sustained stretches. Make sure you thoroughly stretch the muscles in your thighs and calves.

Cool down after running

Incorporate stretches into your cool-down routine. before, during and after your run. Don’t push too hard beyond your current level of fitness. Plan to gradually increase how long and how often you run over a few months.

Start slowly at a pace at which you can have a conversation without breathlessness. Avoid running during the hottest part of the day in summer.

Plan to run during the morning or evening

Apply SPF 30+ sunscreen to all exposed areas of skin. Wear layers of clothing on your upper body to avoid overheating. Wear clothing which wicks sweat away from the skin. Consider having regular professional massage to relax tight, sore muscles.

Avoid running near roads

Inhaling vehicle exhaust fumes can cause a range of breathing-related (respiratory) problems. Run on a clear, smooth, even and reasonably soft surface. Avoid uneven surfaces, sand and concrete.

Gradually introduce surface changes

Take adequate recovery time and get a good night’s sleep. Don’t wear regular sneakers when running. Professionally fitted shoes designed for running will support your feet and reduce your risk of injury.

Take your old runners with you when purchasing new ones so the salesperson can identify where your shoes wear the most. Safety suggestions include:

Choose well-lit populated routes avoid dangerous isolated areas. Make sure that drivers can see you if you’re running at night

For example, you could wear reflective materials.

Run with a buddy

If you are running by yourself, tell someone your intended route and when you plan to return. Take your mobile phone with you in case of emergencies. Don’t wear headphones. You need to hear the impending danger of a car horn or dog snarl.

If you injure yourself, suggestions include: Stop running. Trying to ‘push through’ the pain will only make the injury worse.

See your doctor promptly for diagnosis and treatment

Treat soft tissue injuries such as ligament or muscle sprains with rest, icepacks, compression (bandage the swollen area) and elevation (raising the injured area above the level of your heart). Do not run again until the injury has completely healed. In the meantime, switch to a low impact form of exercise that doesn’t aggravate the injury, such as Ask your doctor, physiotherapist or other health professional for medical advice before you start running again.

Consider getting advice from an exercise physiologist

They can help you improve your running technique to reduce your risk of injury. Consider speaking to a running healthcare provider about return to running practices, running drills, strengthening exercises and running programming. Pace your runs – you may not need to stop.

For example, break your run up by alternating between walking and jogging for 20 to 30 minutes. Identify a manageable level of pain when returning to running. Set simple achievable running goals for each individual session.

Use strategies to avoid future injuries – for example, incorporate simple weekly strength exercises for the lower leg to target calf, quadriceps, hamstring and gluteal muscles. Taking up running and developing your running involves being patient and allowing yourself enough time to develop your aerobic system.

Keys to developing your running include:

Maintain a consistent
easy running pace for a solid 8 to 12 weeks to increase aerobic fitness

This takes time and is a long term goal. Easy means easy and should feel comfortable, not hard and not taxing on your body. Recovery is vital to allow your body to adapt to running intensity. You can not run all the time, as this leads to an increased risk of injury.

Having a lower volume training week will allow your body to adapt and recover.

For example, take a rest day between runs or reduce the distance or duration of your runs within your running week.

Some runners focus on what can be measured

You can measure kilometres run per week, duration per week, heart rate variability and watts. Be intentional about what you measure so you can change your training to achieve your goal.

Learn to listen to your body – it provides important feedback when running

This skill develops over time and is an important guide when increasing the amount of running you do. Examples include understanding breathing signals and developing a relaxed and comfortable running style which can be sustained for the duration of a run. About running and injuries Running Common running and jogging injuries blisters – caused by the foot sliding or rubbing inside the shoe shin pain – pain and inflammation in the muscles and tendons that run the length of the shin soft tissue injuries – such as a pulled muscle or ligament sprain skin injuries – such as sunburn and bruises.

Falling over while running or jogging can cause cuts and abrasions Risk factors for running and jogging injuries Overtraining Incorrect technique Incorrect shoes Incorrect clothing – wearing the wrong clothes can contribute to overheating, sunburn or cold injuries Hard surfaces Other environmental factors – these may include running surfaces that are too loose and unstable (for example, sand), polluted air Health suggestions for running and jogging Drink plenty of water Safety tips for running and jogging What to do if you injure yourself swimming Injury and running training strategies Where to get help In an emergency, always call 911 Your GP (doctor) Sports physician Physiotherapist Exercise physiologist American Physiotherapy Association (616) 555-0400 Grand Rapids Sports Medicine (616) 555-0400 Sports shoe store – to get an accurate fitting.

Key Points

Common sites include the knee, ankle, shin and foot
Shin pain is a common overuse injury in runners
– poor running style can increase the risk of injuries
For example, running flat-footed pulls on the shin muscles and may cause small tears
– the wrong type of shoe can increase the risk of various injuries, including blisters and shin pain

Running and jogging - preventing injury

posted on : Monday, 1 Jan, 0001

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