According to the amendments made in the lockdown laws residents may leave their homes to exercise from May 1, but under strict public health conditions.
With this in mind here are five common running injuries to think about, and how to prevent them.
• Runner’s knee:
This is a common injury and presents itself as a dull, aching pain around or behind the patella kneecap.
Cause: Tight hamstrings and weak quadriceps are often to blame for runner’s knee.
Prevention: Cross training is a great way to switch up your routine and prevent runner’s knee. Focus on exercises that strengthen your quads, condition your core, and stretch your hamstrings.
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• Achilles tendonitis:
Achilles tendonitis refers to pain, inflammation, and or degeneration of the Achilles tendon.
Cause: Typically caused by excessive pronation (common in people who have flat or flexible feet) in addition to tight calf muscles.
Prevention: A way to prevent Achilles tendinitis is to build up your calf muscles. Strong calf muscles enable the calf and Achilles tendon to handle the stresses they encounter with exercise. You should avoid activities that place excessive stress on your tendons (for example hill workouts). If you must incorporate these types of workouts, warm up before you begin.
• Ankle sprain:
The ankle is a joint that is commonly injured in everyday life and it is not surprising that it is a common running injury as well.
Cause: This injury typically occurs due to repeated hard landings or a simple misstep that causes your ankle to roll.
Prevention: There are several exercises that you can incorporate into your training regimen to prevent ankle sprains. These include ankle circles, calf raises, shin raises, and single-leg balance.
• Shin splints:
Have you ever experienced a throbbing pain along your shin? This is known as a shin splint.
Cause: Shin splints are common among runners who have recently increased the duration and intensity of their training or run on hard, uneven surfaces placing strain on the front leg muscles. Having flat feet or high arches causes the front leg muscles to go into overdrive to provide stability.
Prevention: To avoid shin splints, gradually increase the intensity of your workouts over time. Get shoes that can go the distance. Be sure to consider the shape of your foot, the level of support and overall comfort when making your selection. If you have flat feet, go for a higher stability shoe and if you have high arches consider shoes that offer padding or cushioning for flexibility.
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• Blisters:
Blisters can rear their heads when you least expect it and they can be quite painful. While a typical blister is generally treatable with home remedies prevention is better than cure.
Cause: Blisters are generally caused by friction when your shoes or socks rub against your skin or occur due to excessive moisture or ill-fitting shoes. Shoes that are too small or too spacious may cause blisters.
Prevention: Wearing compression socks is one of the best ways to help prevent blisters while running.
Tips supplied by Netcare 911.
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Contact the newsroom by emailing: Melissa Hart (Editor) germistoncitynews@caxton.co.za, Leigh Hodgson (News Editor) leighh@caxton.co.za or Busi Vilakazi (Journalist) busiv@caxton.co.za.
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