6 Tips to Remember to Prevent Running Injuries

6 Tips to Remember to Prevent Running Injuries

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Have you been thinking of finally beginning with your running program? While running is a great form of exercise, it can also make your body prone to running injuries. From minor blisters to runner’s knee, running can often cause physical injuries that can harm your health and disrupt the running program you have been trying to excel in. Leg pain while jogging is a common sign of a running injury.

Here is a list of common running related foot injuries:

  1. Plantar Fasciitis- The fascia which runs from the heel bone to the arch of your foot is impacted by this condition. The fascia in your foot that supports the arch may become inflamed, irritated, or torn as a result of repetitive stresses. Although you can't alter the way your feet are built, you can buy appropriate shoes that properly fit your foot's shape. You can also make use of a sports ankle brace to support and protect the injured foot.
  2. Runner’s knee- If you experience knee pain while jogging, it could be a result of runner’s knee. The pain associated with runner's knee is typically felt beneath or close to the kneecap. Squatting as well as climbing and descending stairs makes the pain even worse. You can take anti-inflammatory medicines, apply an ice pack and use a sport knee brace to support your knee and prevent further injuries.
  3. Achilles Tendonitis- The symptoms of Achilles Tendonitis include pain in the heel when the foot touches the ground, when trying to run up a staircase, or with a sudden shift in direction.
  4. Blisters and skin injuries- The friction from sliding or rubbing of the foot inside the shoe is the main cause of blisters. On the other hand, minor skin injuries like cuts and abrasions can also result from falls while jogging or running.

While running injuries or jogging injuries are treatable, it is always better to heed the phrase “precaution is better than cure.” 

Wondering how to prevent injuries from running? Here’s how:

  1. Choose appropriate footwear- Make sure your footwear is in good condition and appropriate for your feet and particular running style. Wearing the incorrect shoe can alter your gait and put you at risk for injury. Alternatively, it may worsen existing issues, resulting in pain in your legs, feet, hips, or knees. If you run frequently, you should switch your footwear every 6 months, or every 1000 km.
  2. Increase your running mileage gradually- Your body becomes more prone to injuries from over exertion if you run large distances at the beginning of your training itself. The body takes time to adapt to increased training loads, so understand that it’s okay to go slow and gradually increase your tolerance. 
  3. Incorporate a stretching program- Stretching is an essential component of your training and decreases the chances of injury. Stretching should not just be something you do hastily pre or post-workout, but rather as a part of your overall fitness regimen.
  4. Cross-training- Even though our bodies are built to run, they are also perfectly capable of performing a variety of other movements and activities. We can end up losing the ability to move our joints through their complete range of movement if we do not fully mobilize them. This applies to other fitness qualities like strength, power, endurance, and flexibility as well. By balancing these various fitness characteristics through cross-training, the risk of injury can be reduced. Additionally, it keeps training exciting, diverse, and fresh.
  5. Learn to listen to your body- Rest is extremely important for your body. Be sure to include a rest day in your exercise regime. If you have been injured, take a break from your routine and give your body time to recover.
  6. Keep your running first aid handy- Carry a bottle of water while running to stay hydrated. In your running first aid kit, add wound plasters, sports braces and anti-inflammatory medicine to deal with running injuries. 

    Next time you go running, remember these tips and protect yourself against knee pain while running and jogging injuries.

Disclaimer - Please note that the above recommendations are general care tips. Consult a health care professional in case of any uncertainty around wound treatment and healing.

Always see your doctor if a wound is deep, bleeding profusely or shows signs of infection. For diabetic patients especially, proper wound care holds the utmost importance. Do not hesitate to discuss any concerns you may have with your doctor or your podiatrist, even when it comes to minor wounds and cuts – especially if they’re on your feet.

The information provided through this website should not be used to diagnose or treat a health problem or disease. Although compiled with great care, it is not a substitute for professional advice. If you have or suspect a health problem, consult your doctor immediately. 

For further information regarding Hansaplast products, please contact us via email at customer.care@bdfindia.com