Running and jogging - preventing injury

Running and jogging - preventing injury

Around one in each three sporting sprinters will have a running-related injury at some stage in their life. About three out of each four running-related wounds happen in the lower leg. Normal locales incorporate the knee, lower leg, shin and foot. Sprinters are additionally prone to encounter back and crotch wounds.

Running has a danger of injury yet in the event that you follow some straightforward rules like heating up, wearing the right garments and not propelling yourself too hard, most wounds can be forestalled.

Normal wounds when running and running

Normal wounds include:

rankles – brought about by the foot sliding or scouring inside the shoe

shin torment – torment and irritation in the muscles and ligaments that run the length of the shin

delicate tissue wounds –, for example, a pulled muscle or tendon injury

skin wounds – like burn from the sun and wounds. Falling over while running or running can cause cuts and scraped areas.

Hazard factors for running and running wounds

A portion of the elements that can expand your danger of injury while running or running include:

Overtraining – running past your present degree of wellness can put muscles, ligaments and tendons under strain. Shin torment is a typical abuse injury in sprinters.

Wrong method – helpless running style can build the danger of wounds. For instance, running level footed pulls on the shin muscles and may cause little tears.


Mistaken shoes – some unacceptable sort of shoe can expand the danger of different wounds, including rankles and shin torment.

Inaccurate dress – wearing some unacceptable garments can add to overheating, burn from the sun or cold wounds.

Hard surfaces – the effect of running on hard surfaces, like bitumen, can cause wounds including shin agony and stress cracks.

Other natural components – these may incorporate running surfaces that are excessively free and temperamental (for instance, sand), contaminated air, ecological obstructions, for example, low-hanging tree limbs, or burn from the sun.

Wellbeing ideas for running and running

A few hints to assist with forestalling wounds include:

Warm up prior to running. Incorporate a lot of moderate and supported stretches. Ensure you completely stretch the muscles in your thighs and calves.

Cool down in the wake of running. Join extends into your cool-down daily schedule.

Try not to push excessively hard past your present degree of wellness. Plan to bit by bit expand how long and how regularly you run over a couple of months.

Start gradually at a speed at which you can have a discussion without windedness.



Apply SPF 30+ sunscreen to all uncovered spaces of skin.

Wear layers of dress on your chest area to abstain from overheating. Wear free cotton clothing.

Consider having normal expert back rub to loosen up close, sore muscles.

Try not to run close to streets. Breathing in vehicle exhaust vapor can cause a scope of breathing related (respiratory) issues.

Run on an unmistakable, smooth, even and sensibly delicate surface. Keep away from lopsided surfaces, sand and cement.

Progressively present surface changes.

Try not to wear ordinary tennis shoes when running. Expertly fitted shoes intended for running will uphold your feet and decrease your danger of injury. Take your old sprinters with you when buying new ones so the sales rep can recognize where your shoes wear the most.

Wellbeing tips for running and running

Ideas include:

Pick sufficiently bright populated courses and stay away from risky and disengaged regions.

Ensure that drivers can see you on the off chance that you’re running around evening time. For instance, you could wear intelligent materials.

Run with a mate. On the off chance that you are running without help from anyone else, tell somebody your proposed course and when you intend to return.

Take your cell phone with you if there should be an occurrence of crises.

Try not to wear earphones. You need to hear the approaching risk of a vehicle horn or canine growl.

What to do in the event that you harm yourself

Ideas include:

Quit running. Attempting to ‘push through’ the torment will just aggravate the injury.

See your PCP instantly for conclusion and treatment.

Treat delicate tissue wounds, for example, tendon or muscle hyper-extends with rest, icepacks, pressure and height (raising the harmed region over the level of your heart).

Try not to run again until the injury has totally mended. Meanwhile, change to a low effect type of activity that doesn’t bother the injury, like swimming.

Ask your PCP, physiotherapist or other wellbeing proficient for clinical guidance before you begin running once more.

Consider getting guidance from an activity physiologist. They can assist you with working on your running method to diminish your danger of injury.


Running and jogging - preventing injury


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