Everyone wants to have an injury-free run. The last thing anyone wants is an injury or pain. Pain can be acute and stop you from running or can be chronic with low intensity, getting worse overtime.
Unfortunately, injuries are common in runners of all levels. Most common injuries like Runner`s Knee, Shin Splints, Plantar Fasciitis, Back Pain are a result of overuse, overload, faulty technique or a wrong type of footwear thus stressing the muscles and joints.
But what if you could prevent such injuries just by paying attention to your body and by planning your run properly; making you feel good and strong as you run.
Simple tips to prevent injuries
– Don’t be a weekend warrior:
Working 6 days a week and suddenly the next day you decide to run; your body isn’t ready thus may lead to an injury.
– Regular warm-ups and cool-down.
– Never hide pain or injury:
Always consult an expert, they might do a musculoskeletal screening or some tests to rule out muscle imbalances, deficiencies which may lead to an injury.
– Correct your posture:
Strengthen the weak muscles (A weak buttock muscle can cause your knee to collapse inwards; damaging your knee)
Stretch the tight muscles (A tight back and hip flexors along with weak glutei and core may restrict your pelvis and hip mobility during running leading to an injury)
– Find the right pair of running shoes according to your foot type (flat-foot, high-arch, wide toes, etc)
– Listen to your body:
Always Hydrate yourself.
Signs of overuse injury starts as a whisper. If the whisper gets louder, listen to it before it turns into a scream.
Dr Kevin Agrawal
Sports Physiotherapist
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