How to Avoid Running Injuries

Running is an exercise often viewed as relatively easy; just get a pair of running shoes and off you go. However, anyone who has taken running training seriously or fallen in love with the joy of running may think differently. For them running is a lot more than just that, especially regarding techniques required to reduce running-related injuries.

Those who have recently taken up running tend to experience pain in the shins or ankles after a short while. This happens when various muscle groups in these leg areas are unable to absorb the impact of running properly. As a result, those muscles constrict, lose their flexibility and swell up. Hence the pain. 

Subsequently, some may rest for a couple of days or take some anti-inflammatory medicines in order to recover and return. However, needing to do so means they have not found a solution to the root cause of their muscle inflammation. This could potentially result in their injury developing into a chronic disorder.

• Your stride length should not be too long, as this will increase the impact on the knees.  Eventually, this increased pressure may cause a knee injury. Moreover, a long stride length can potentially cause issues to arise in the hips and back.
• Warm up each and every time, whether that be a dynamic or movement-based stretching routine. It will prepare your muscles as well as circulatory and cardiovascular systems properly for exercise. You can warm up with a brisk walk or slow jogging for around 5-10 minutes prior to your run session.
• Select the right footwear. Your shoes should fit properly and contain soles which are designed to absorb impact, preferably designed specifically for running.
• Utilize equipment designed to support the balls of your feet if you suffer from flat feet or a low arch. Extended periods of running increases impact on the knees and ankles. This is particularly true for those with flat feet when compared to those w normal foot arches. The equipment used should be inserted into the shoe. If you are unsure of whether or not you require such assistance, consult a specialist.
• Increase calf and thigh muscle strength by weight training 2-3 times a week. Strong calves and thigh muscles will provide sufficient support for your legs while running.
• Gradually increase distance and speed according to your body state, being sure to take breaks within your training. Moreover, make sure that your sessions are not too strenuous, as this will ultimately result in muscle fatigue and injury.
• Do not forget to cool down after your run. In other words, slow down your run as it draws to an end. Then, walk slowly for a short while in order to restore your muscles to their normal state.

Eat a healthy, balanced diet consisting of the five main food groups in moderation, and drink plenty of water. Equally important is to get enough rest as it plays a crucial role in preparing your body to run well. In particular, if you have a running injury, rest and allow your body to fully recover before resuming your training. Most importantly, those with chronic muscle complaints should consult a doctor to ensure you receive the appropriate treatment for your injury.

The “RICE” method should be followed when administering first aid to sports-related injuries:

• Rest Take a break from the sport or stop playing it immediately in order to avoid further injury.
• Ice Apply ice to the affected area. This causes the blood vessels to constrict and will reduce pain, inflammation and bleeding.
• Compression Applying pressure or wrapping up the injured area will reduce inflammation, stop hemorrhage and reduce swelling.
• Elevation Raising the injured area above your heart will reduce local blood vessel pressure and increase drainage of the flow to the affected area, which significantly reduces bleeding and swelling.

The area of the body which is frequently injured and requires medical treatment is the knee joint. Knee injuries range in severity and include bruising and grazes, muscle tears, ligament and tendon damage, meniscus damage, cartilage problems, synovial fluid issues and joint dislocation.

Treatments depend on the severity of the injury, with less severe injuries being treatable through the “RICE” method. However, if the injury takes longer than 2-3 days to go away, a visit to the doctor for a detailed diagnosis and subsequent treatment advice is required.

Whether you’re a professional athlete or recreational sports enthusiastic, the demands of a physically active lifestyle can be tough. That’s why we at the Sports and Orthopedic Center at Samitivej Hospital, Bangkok are there to offer the finest, personalized treatment to help get you back up and running. We provide treatment and rehabilitation to everyone from marathon runners to office workers