How To Avoid Injuries While Running
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.
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.
Tagged with: Achilles Tendons • Calves • Muscle Tension • Running Injuries • Running Injury • Running One • Severity • Shins • Strains • Torn Ligaments
Filed under: Runner's Advice • Runner's Health
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