When we talk about running, we focus on the benefits of exercise rather than the injuries or sprains that might occur during it. If you want to keep your joints and cardiovascular health in check, you need to get at least 150 minutes of exercise every week. The more accessible workouts, such as running, have experienced a revival as a result of the expanding trend of telecommuting.
While their benefits to mental and physical health are indisputable, there is a considerable risk of injury if you go into it unprepared or without understanding the texture of the ground you will be running on.
Four (4) common running injuries
The first thing you should do before running is to consider where you are going to go since the terrain might affect the difficulty of the run, the music you listen to, and your running shoes. We do not think about how we will prepare our feet very often, but it is an important step.
Even though our feet are often used in our everyday lives, walking to get something does not put them to the same test as running. Knee injuries, foot sprains, plantar fasciitis, and Achilles tendon pain are 4 of the more common issues that can develop when your feet are not properly maintained.
Your podiatrist can advise you on sports preparation, the best sort of running shoe for you, and if a podiatric evaluation is required, it will help you to spot any abnormalities. By incorporating a warm-up routine for your feet and ankles, you can better prepare them for the exertion and shocks ahead.
Tips to minimize frequent running injuries
It is good to spend some time preparing your feet for exercise, whether you are a seasoned or occasional athlete, or in remission after an injury. A stress fracture, a foot sprain, or even a knee injury might result from repeated impacts to an unwarmed foot.
Prepare for your run by rotating your ankles for a few seconds and walking for a short distance while intentionally rolling your foot off the ground (heel, arch, toes).
If you are new to running and want to ease into it gradually, you might want to start with brisk walking and split your running programs. Choose comfortable, shock-absorbing running shoes that are tailored to your body type and weight.
Is running beneficial or hazardous to my health?
Do you believe you were hurt while running because your shoes were not correctly laced, you have the early stages of arthritis, or you are overweight?
The majority of running-related injuries are caused by other factors such as poor equipment or ignoring a restricting foot condition. All we have to do is adjust our practice to these new circumstances.
Running, for example, may become your favorite activity even when you have an acquired or inborn foot deformity, as long as you wear foot orthotics.
Because it helps you to realign your lower musculoskeletal chain, a custom-made orthotic can be an ideal solution for preventing foot or knee injuries. The orthotic, which is simple to fit into your running shoe, will increase impact absorption and support your foot, reducing its burden.
Is it better to avoid, treat, or prevent running injuries?
Running may quickly become a healthy habit if it is included in one’s daily routine.
If you have a running injury, talk to your podiatrist about how to gradually return to the activity while gently strengthening your joints. Rest is essential: training a still-fragile region too hard can drive your body to adjust by pushing another area, resulting in an imbalance. Pay attention to yourself and your leg or foot pain.
Finally, if you have been prescribed orthotics, make sure you are wearing them as often as possible. You may even wear your running shoes on the street provided the design fulfills your comfort and support requirements.
How to start running without risking injury
Running is certainly an accessible activity, but the best way to make it a habit is to contact a podiatrist, who will assess the optimal circumstances for you to begin. Consult the list of FootNetwork podiatry clinics to make an appointment today.