Preventing injuries among runners
Runners at some point in their life may encounter common running injuries, most of which can be avoided by incorporating simple habits into your everyday routine.
Running is a sport which is great for keeping you fit and active and can be done almost anywhere.
However, running can also put a lot of strain on the body’s muscles and joints, thus resulting in injuries.
Here is a list of some common injuries runners may encounter and ways one can prevent getting the injuries:
• Runner’s knee
Runner’s knee is a common injury which presents itself as a dull, aching pain either 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.
Include alternative activities such as swimming, cycling and yoga in your daily routine.
In addition, 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 avoid Achilles tendonitis is to build up your calf muscles.
Strong calf muscles enable the calf and Achilles tendon to handle the strain they endure with exercise.
One 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 is not surprising that it is also a common running injury.
Cause: This injury is a result of 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
Shin splints is a throbbing pain along the shin.
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 which 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 the 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 pop up when you least expect and they are often rather painful.
Although, blisters can be treated with simple home remedies, it’s better to avoid getting them.
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 could cause blisters.
Prevention: Wearing compression socks is one of the best ways to help prevent blisters while running.
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Contact the newsroom by emailing: Melissa Hart (Editor) germistoncitynews@caxton.co.za or Leigh Hodgson (News Editor) leighh@caxton.co.za or Ashley Kiley (Journalist) ashleyk@caxton.co.za
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