7 Things A Runner Can Do To Avoid Injuries

7 Things A Runner Can Do To Avoid Injuries

Avoid Injuries

The science behind running style and the strenuousactivity that goes in it isso vicious that barefoot running is out of question. Hence it made us ask our-selfwhether we should run with pressure absorbing joggers or the traditional flat ones; should we run with the heels touching the ground first or the toes tapping the ground followed by heels?

Do we need a jogging track or a treadmill is better. Do we really need cardio record for fat burns or simple jogging will do the function best. The more we get desperate about losing fats by jogging the more we got caught in vicious cycle for ‘dos’ and ‘don’ts’ of running.

If ankle support is properly used then Achilles heel and Plantar fasciitis can be avoided.

Runner must not consume heavy food two hours before the training

Heavy runners must dip their feet in lukewarm water and salt for 10 minutes after running

Avoid Injuries: Stick to Your Natural Running.

Researchers agree upon the fact that barefoot running is mostly based on forefoot striking style. In this style the calf muscles play a vital role in absorbing and releasing the compression and pressure forces, hence creating no injury to the calf muscle because they are naturally designed to perform such a task.

The first and second toes are mainly involved in pushup forces for the start of running. Since human variations cannot be denied and the environment plays an important role in shaping up human adaptations, so few of individuals naturally have heel-thumping style. Such individuals are mostly long runners. Modern trainers prefer heel-thumping style to forefoot striking style because of the belief that air-cushioning characteristics of the shoes can be utilized in such style.

Stick to your natural style of running either forefoot striking or heel thumping.

While running place your foot in such a manner that knee doesn’t have to bend sideward.

Use Flat Running Shoes.

Massive sports good manufacturing industries have been flourishing on introducing new and modern state-of-the-art technology incurred within shoes. With every new launch, the shoes and gear are becoming expensive everyday. Unfortunately it has been noticed that injuries to the runners are also increasing as these features increase. It has been found by the Nike researchers that the foot got clogged up in the shoe and the shoe modern features like, air cushioning and thrust enhancement interfere with the natural way of pressure distribution on the foot during running while the foot naturally never clomps down rather the foot flex, spread and grip the ground surface in a way that pressure is distributed more evenly.

All the modern shoe features become a big reason for increasing injuries to the runners. Preferring flat running shoes over the modern expensive shoes is highly recommended to avoid injuries because they do not clog the foot in the shoe but help the foot adopt its natural design of action.

Use Clay Jogging Tract or Treadmill

Before running or jogging the track must be chosen carefully. As running involves a lot of pressure distribution so clay grounds are preferred over the cemented tracks. Those runners who run by the roadside, either on the side of the road or on the footpaths, develop injuries very often. If you are one of them stop it right away.

Cemented tracks do not absorb the pressure as is absorbed by the clay and this pressure is subjected to the body hence causing the Achilles heel, Plantar fasciitis, knee pain, patellafemoral stress syndrome and backaches. If clay grounds are not available then it is better to use treadmill than cemented track. A few of the famous shoe companies claim to provide such shoes which have features like mid-foot enhancers meant for cemented tracks, but injuries are still common in runners even with these shoes.

If running on the cemented track is continued then Achilles’ heel, hip and low-back strain, calf spasm, shoulder stiffness or knee region compression or patellofemoral stress syndrome can take place.

Use Knee And Ankle Supports

Running has a side effectthat cannot be avoided. The forefoot striking style of running has bad effects on ankle and Achilles tendon while the heel-thumping style has a direct effect on the knees. So always use proper knee and ankle support before running. These supports help take the pressure and save the knee muscles, kneecaps and the medial or inside portion of the knees from bearing extra pressure and save them from injuries. Similarly if ankle support is properly used then Achilles heel and Plantar fasciitis can be avoided.

Maintaining Cardio Training Range

The runners must understand the cardio training zone so that they may lose weight (fats) while giving strength to their cardiovascular system. The cardio training zone means touching the heart rate 85% of its maximum and then cooling it off to 50% of maximum heart rate. This needs to be repeated back and forth in regular cycles. This will help the runner burn the calories stored in the muscles and the fats will be burning to make carbohydrates. The significance of cardio zone is that it defies the body from repairing fats as the body is in a resting mode. The body will be busy in building glycogen in the muscles rather than repairing fats. Use a cardio watch or a treadmill cardio zone program.

Food Intake Before And After Running

This is a very important aspect that needs to be completely known by the runner. The runner must not eat heavy food two hours before the training. While running he must have water, glucose water or electrolyte-replenished water, as the weather conditions and the running distance may dehydrate him. The runner must restore the carbohydrates by eating or drinking carb-rich eatables after running. After two hours of running the protein-rich food is preferred. A few runners like to take protein bars and whey protein shakes but I recommend natural proteins from animal and pulses.

Post-Running Tasks

Post-running care of the feet and leg muscles is very important. Heavy runners must dip their feet in lukewarm water and salt for 10 minutes after running. Olive oil massage on the Achilles tendon, ankles, knees and calf muscles is relaxing and reassuring. On a weekly basis, shoes should be cleaned properly from inside and put in sun for a few hours. The socks should be washed every day to ward off the bacteria.

  1. Pauline Estowa says

    Interesting read especially the advice about post running tasks to avoid injuries and give better care to body.

  2. Morbid Serenade says

    if your pelvis drops on the opposite side as you bend your knee this can cause strain through the knee and affect the angle of pull through the muscles, causing tracking issues. A simple way to test how you move is to do a single leg squat in front of the mirror; if your belt line drops down as you bend and your knee does not move over your foot then you do not have optimal mechanics.

  3. DrAegles says

    Mary! understanding why you came to have this injury will help to avoid recurrence. This is a key part of the treatment. It is important to look back and see if you have made any training errors related to load or training surface.

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