All you need to know about running injuries
Any athlete knows the struggle of having to maintain their stamina and shape. Racers have to run miles and miles to keep up their speed and practice, while other sports players need some cardio runs to improve the body’s limits. Even regular folks who love going for morning jokes tend to add in some high-speed runs for a little more exercise in their routine. With that in mind, here are some helpful tips by Pillars of Wellness to prevent running injuries that will make each run worth it.
Unfortunately, it goes without saying that every routine comes with a risk. An article in Canadian Living states that there are many other issues that people may have to deal. Such as shin splints, runner’s knee, stress fractures, tendonitis, sprains, or muscle, and ligaments strains or tears. These can be quite painful and can leave you debilitated.
Don’t worry, though. With the right routines and healthcare, you should be able to avoid all these issues during your regular runs.
1. Avoid running injuries – Enhance and work on your flexibility
Regular stretching is crucial to enhance and maintain flexibility, and this allows you to better your performance and avoid running injuries. Stretching must be performed once you’ve warmed up the body – generally, a 10-minute warmup will be ideal.
Stretching must never be performed to quickly and must involve every joint and limb. Every stretch must be held in position for a 30-second interval with no bouncing. It can help to dynamic exercises that are specific to certain sports such as high-knee drills and arm swings across the body.
2. Stay away from running injuries
Strength training enhances the body’s strength as well as athletic performance. This can help minimize muscle fatigue which can result in injuries. There are advantages to a routine of strength training 2-3 times a week for any runner and that helps in averting running injuries.
Strength training routines must work on every muscle group like your trunk and also the upper lower extremities. Lifting weights, plyometrics, and running hills are such efficient ways to improve strength. Work on enhancing strength during offseason as well as pre-season, and maintain strength in season.
3. Have a healthy diet and stay hydrated
Prevent heat fatigue and dehydration through hydrating two hours before any routine. You can also march drinking around a ½ liter of fluids, followed by 250-300 ml after warmup. Hydrate with 180-250 ml of fluids with each 15 to a 20-minute routine.
After two hours of exercise, hydrate using 20-24 ounces, or a pint of fluid, for each pound burned off during the routine. The ideal fluids to have prior to, during, and following your routine are 4-8% carb solutions that are cooled.
4. Warmups and cooldowns are critical to each routine
Before practice or match sessions, warmup is crucial. If the run is extremely fast, a longer warmup is required. A 5 to 10-minute warmup can remove any lactic acid accumulation in your muscles to prevent soreness, running injuries, or fatigue.
5. Slowly up the mileage and boost the training routine
Healthy aerobic activity will be the perfect foundation stone for great performance. Basically, periodization focuses on slowly prepping your body to manage exercise stress. You gradually improve the degree of training you perform while simultaneously boosting the severity. Periodization within a training program works on progressively enhancing the training force with each cycle.
Your progression must not be a constant elevation in duration and intensity. In fact, must follow staircase progression using durations of minimized volume and severity at specific points within a training session or season. Elevating all these should involve a slow 5-10% increase each week.
6. Cross-train while also getting rest during your training routine
Cross-training allows you to maintain fitness and avoid severe impact forces due to excessive running. Adding rest breaks in a training routine lets the body heal and recover to adapt to each running routine.
7. Consult a health professional or coach to figure out your training schedule
Excess training, injuries and bad performances are sometimes due to an inefficient training schedule. An experienced physical therapist or trained coach can set a proper training routine for you so that you can reach your goals without having to deal with an injury. Pillars of Wellness can connect you with such professionals for the right scheduling.
8. Get the proper kind of running shoes according to your foot size and running routine
Each running shoe is different. The shoe type you require depends on your foot type as well as run style. Any sports shop that prioritizes sports footwear will help you determine which type and style may be ideal for you.
Foot type focus on the design of the foot as well as the limits of pronation. The process of rolling the foot inward while running once your feet hit the ground and switches into pushing ahead. Problems with pronation can cause running injuries.
9. Get your gait analysis done and get orthotics if needed
Bad foot biomechanics like too much pronation or excessive rigidity/flexibility of the foot arch can result in running injuries.
Typically, runners will handle these issues by simply getting the correct shoe type. In addition, they can consult an expert that checks their running gait while adding orthotic inserts particular to your foot type.
10. Get your running form examined by a professional
Improved running performance and body buildup are received by maintaining an effective running form. This usually involves using less energy while also delaying any muscle fatigue. A professional experienced in running biomechanics can find faults in your running form as well as guide you in how to fix them.
Pillars of Wellness is a multidisciplinary clinic in Burlington, Ontario. The clinic focuses on providing many health services like physiotherapy, chiropractic, naturopathy, yoga, holistic nutrition, and more. If you want to get your running form and training schedules evaluated for a healthy run, call now!