How to prevent running injuries
Running injury prevention tips
Regular runners, especially those running long distances, are susceptible to over use injuries. Although external forces will vary depending on speed and individual technique, those running longer distances and durations will certainly increase the total impact stress on their body.
Marathon runners, who may run every day can expect to have some sort of overuse injuries more often. The below tips are noted for running injuries prevention.
Get your equipment right
Choosing the right trainers is not an easy decision. It is important that your trainers support any weaknesses in your feet or ankles.
Always take time to warm up and stretch, cold muscles are more prone to injury. Begin by walking gently for three to five minutes. This will build up the temperature of your muscles and enhance blood flow. Proceed to stride exercises (gradually accelerate and decelerate over 100 metres) – you should do this five to six times. Finally, conclude your warm up with dynamic stretches, such as skipping, side steps, backward jogging or butt kicks.
Build mileage gradually
One of the most common running injuries is when runners do too much, too soon. It is recommended to build your mileage by no more than 5 to 10 percent per week to limit the risk of injury or re-injury.
Listen to your body
Most running injuries begin with an ache, soreness or persistent pain that will develop into an injury if appropriate action is not taken. If you’re in pain, don’t run. As soon as you begin to feel an injury coming on, stop and rest for a few days. Once the pain has gone, you can slowly resume running. If the pain frequently returns, schedule an appointment with a Specialist.
Strength training is important to support your joints and to help keep your body aligned whilst running. Keys areas for strengthening are the hips and core muscles, as this will strengthen leg stability through to your ankles and will also help to prevent knee injuries. Exercises such as lying on your side and raising one leg both forward and to the side will help to strengthen these muscles.
Stretch and recovery
It is important to spend a few minutes stretching the muscles you have worked after a run. Running causes the muscles to shorten, and therefore stretching helps them restore their resting length and will help to avoid stiffness. Focus on stretching out the quad, calf, hips and hamstrings with some static stretch exercises.
Please get in touch for further information.
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