Running Risk and Injury Prevention

0
757

Injuries are a part of any runner’s journey in running. It is common for runners to experience various types of injuries at some stage in their life.

First, we examine what are the common types of injuries for runners. Common injuries include blisters (caused by the foot sliding or rubbing inside the shoe),
shin pain (inflammation in the muscles and tendons that run the length of the shin), soft tissue injuries such as a pulled muscle or ligament sprain, and skin injuries such as sunburn and bruises. Running-related injuries often occur in the lower leg, with knees, ankles, shin, and foot being common places where injuries occur.

There are certain factors that elevate the risks of running-related injuries: 

1. Overtraining  

Running beyond your current level of fitness can put muscles, tendons, and ligaments under strain. Shin pain is a common overuse injury in runners. 

2. Incorrect technique

Poor running style can increase the risk of injuries. For example, running flat-footed pulls on the shin muscles and may cause small tears. 

3. Incorrect shoes

The wrong type of shoe can increase the risk of various injuries, including blisters and shin pain. 

4. Incorrect clothing

Wearing the wrong clothes can contribute to overheating, sunburn, or cold injuries.

5. Hard surfaces

The impact of running on hard surfaces, such as bitumen, can cause injuries including shin pain and stress fractures. 

6. Other environmental factors

These may include running surfaces that are too loose and unstable (for example, sand), polluted air, environmental obstacles such as low-hanging tree branches, or sunburn.
 

There are plenty of ways that can effectively lower the risks of injuries. Some tips to help prevent injuries include: 

1. Warming up before running, incorporating plenty of slow and sustained stretches.
2. Cool down after running. Incorporate stretches into your cool-down routine.
3. Drink plenty of water before, during and after your run.
4. Don’t push too hard beyond your current level of fitness. Plan to gradually increase how long and how often you run over a few months.
5. Start slowly at a pace at which you can have a conversation without breathlessness.
6. Avoid running during the hottest part of the day in summer. Plan to run during the morning or evening.
7. Wear layers of clothing on your upper body to avoid overheating. Wear loose cotton clothing.
8. Avoid running near roads. Inhaling vehicle exhaust fumes can cause a range of breathing-related (respiratory) problems.
9. Run on a clear, smooth, even and reasonably soft surface. Avoid uneven surfaces, sand and concrete.
10. Gradually introduce surface changes.