Saturday, April 11th, 2009 at
7:08 am
Being injured while out for a run is actually very common. Fortunately, there are ways to protect yourself. Running injuries, while common, have a large range when it comes to severity. A running injury could be something minor like a pulled muscle, or something serious like a fractured ankle or a torn ligament. No matter how serious or minor the running injury may be, there are ways to prevent a painful injury.
Some Helpful Prevention Hints
The oldest trick in the books is to stretch before your workout. Everyone has heard about the importance of stretching, but amazingly there are still people out there who don’t think stretching before running is important. These people are at great risk for injuries like pulled and strained muscles as well as stretched or torn ligaments.
Not only is it important to stretch before a run, it is also important to stretch after your work out to prevent lactic acid from pooling in your muscles. It is when you fail to stretch after your run and allow lactic acid to build up that you are at greatest risk for muscle injuries like pulls and strains. Stretching will relieve muscle tension and increase muscle fiber flexibility, so your muscles will move a little more freely the next time you run.
What Parts of the Body are Most Likely to be Injured During a Run?
The knees, ankles, calves, shins, Achilles tendons and the feet are most commonly injured among runners. In fact, about a quarter of all endurance runners will injure their knees at some point. The knee is at such danger because it is the largest joint and it absorbs a great deal of force.
If you are new to running, it is especially important that you don’t over exert yourself. Take it slowly; don’t increase the difficulty level of your workout drastically. For example, if you begin by running one mile every day for a week with very little difficulty, don’t try to run ten miles the next week. Instead run one and a half, or two miles.
Don’t Be Cheap; Treat Your Feet!
A good pair of shoes is paramount to preventing some of the more serious running injuries, especially internal injuries to the feet and knees. Don’t be afraid to ask a sales representative to help you choose the best athletic shoe for your needs, this is what these people are paid to do.
Running is a safe and self rewarding activity, and as long as you keep the tips mentioned in mind, you can keep the risk of enduring a painful injury minimal.
Friday, March 27th, 2009 at
1:27 pm
Runner’s Question: Okay, so, I’m working for a 300 for my PT test (army) and the only thing holding me back is my run. I have a couple questions however.
Would whey protein help if i take it after a run? I know it it for primarily for muscle mass but im wondering if it would help with the muscle recovery for the next run as well as improve the primary muscles used via running.
Also my question about glucosamine/MSM. Im running pretty much 4 times a week on legs that have both been broken throughout my life. (amongst other beatings on them)… I am noticing pain more and more lately in my knees as well as a crackling noise when i sit/kneel. Would glucosamine/MSM help with that or is that basically a “placebo” drug?
Thanks for and answers and i apoligize for the long question(s)
Add your two cents! Answer this question (or check out the other answers) in the comments section below.
Saturday, March 21st, 2009 at
7:43 am
If you are one of the many people who cannot imagine themselves sitting on a chair knitting or just reading newspapers and books for long period of hours during the retirement years, then you need to take care of your knees now. If you are active, athletic and you love the outdoors, you may already be hurting your knees without knowing it. Majority of the four million people in the US who are suffering from knee problems did not actually get their injuries from sports accidents or one-time events. Usually, knee woes develop overtime and people only discover their problems when it is already too late to cure.
If you love dancing, running, skipping, jumping, and doing strenuous exercises, you probably need to read the tips below so that you can continue having an active life when you reach your 70s or 80s:
Watch Your Weight
Individuals who are overweight and obese have higher risks of developing serious knee problems in the future. Thus, it is really advisable to maintain your ideal weight. Just being a few pounds overweight for decades can still have an impact on the health of your knees.
However, if you are already overweight or obese, you should lose weight safely. You cannot just jog for three hours everyday without consulting your doctor. Such extremely strenuous activity is proven to damage your knees.
Pay Attention To Your Form
If you are into sports or any other physical activities, you need to know how to move your feet and balance your body. From playing badminton to striking with your knees in Taekwondo, you need to know the proper stance. Doing things incorrectly can hurt not only your knees, but your back as well.
Warm Up And Cool Down
If you want to wake up in the morning hurting all over, all you need to do is to perform vigorous exercises without warming up and cooling down. Warming up is important to prevent injuries. Thus, even if you just plan to walk around with your dog, you need to warm your cold muscles by walking slowly at first before speeding up.
The best way to cool down is by stretching your muscles, particularly those located in your thighs and lower legs. You need to stretch after working out so that your tight muscles will be relaxed.
Use Good Athletic Shoes
Have you ever wondered why there are so many types of shoes for different sports and activities? The main reason behind this is not really because shoemakers just want to earn a lot of money. Actually, wearing the right pair of shoes can help reduce tension and strain on your knees and back. The spikes in soccer shoes and cushions in basketball shoes are not just for aesthetic purposes. You need them to lessen the impact on your joints and knees, and to keep you safe from injuries.
Be sure to buy shoes that fit well too – not too tight and not too loose. If you are very active, you also need to replace your shoes regularly.
Supplement With Chondroitin Sulfate And Glucosamine Sulfate
Both glucosamine and chondroitin are important in preserving and protecting your cartilage. Our bodies produce glucosamine naturally; however, as we grow older, the production of this stuff decreases.
Many people have already attested to the effectiveness of these two substances in helping prevent future joint problems. In fact, a number of athletes in the US and Europe are already taking supplements that contain these two ingredients.
