Running is inexpensive, fun and immensely beneficial. But running improperly or without adequate preparation is harmful and can lead to injuries. Some of the common injuries that runners face are:
1) Runner’s Knee (cartilage around the knee gets depleted and leads to pain)
2) Achilles Tendinitis (swelling of the tendon that goes from the ankle to the calf)
3) IT Band Syndrome – Pain on the knee due to the inflammation of the ligament that runs from the top of the hip to the outside of the knee
4) Shin Splints: Pain on the tibia (shin bone)
5) Stress Fracture: A mild crack in the bone
6) Plantar Fasciitis: Inflammation in the band of tissues at the bottom of the feet from the heel to the toes
7) Hamstring Strain: These muscles at the back of the thighs that help in extending the legs and bending knees etc. Get either too tight or too weak.
To avoid such injuries, runners should follow a few basic guidelines.
1) Most running injuries happen because of excessive running without preparation. So, it is important to follow a proper schedule based on your goals.
2) Ill-fitting shoes are another cause of injuries because an ill-fitting shoe will disrupt your natural foot movement. So, it is wise to buy a proper pair of shoes that fit and are appropriate to your feet type (flat, arched or regular)
3) The body needs a warm-up routine before embarking on a run and similarly, the muscles need to be cooled down(relaxed) after the run with a proper routine.
4) Strengthening Exercises – running involves several muscles and joints in the body from core muscles to quadriceps to calves. Follow a routine of working out on muscle strengthening at least once or twice a week.
5) Cross-training – This is any set of activities that exercise muscles that are not used in running. Walking, swimming, and cycling are ideal cross-training activities for runners. These help in preventing injuries to any group of muscles that can become weak.
