Exercise is a coping mechanism for many people. Whether it’s a brisk walk on a crisp winter morning or a fast jog leaving you gasping for breath, exercise can drastically improve both your mental and physical health.
This is why it can be frustrating when a runner experiences an injury as it prevents them from continuing the sport they love. However, there are several ways you can reduce your risk of injury and optimise your performance.
Read on to explore the top common types of running injuries and how to avoid them.
Shin splints is a common injury caused by exercise and affects the large bone in the front of your lower leg. Although shin splints can be painful, it is not serious and there are several things you can do to prevent shin splints.
● Stretch your calves and hamstring – Tight muscles in the leg can put you at risk of shin splints, so it is important to thoroughly stretch your muscles before and after any form of exercise
● Avoid sudden increases in physical activity – It is important to spread out days of exercise if you are a beginner, because the sudden increase in activity can leave you at risk of shin splints
● Buy new athletic shoes that are right for you – Badly fitted trainers can contribute to shin splints because they don’t provide the correct amount of support needed. Depending on your sport, you may need to replace shoes regularly. It’s a great idea to have several exercise shoes and regularly rotate the pair you use
Runner’s knee is commonly caused by overuse. Also known as Patellofemoral syndrome, Runner’s knee occurs when your knee is out of alignment.
To prevent a runner’s knee, there are several things you can do.
● Stretch the muscles around the knee – Before running, make sure to do a light warm up followed by some stretching
● Strengthen your leg muscles – strengthening exercises like jumping or explosive movement is very useful in preventing runner’s knee and building up your leg muscles
● Stay hydrated – Staying hydrated is crucial in optimising muscle function and health. Ensure that you have a large glass of water before and after exercising
This is the accidental stretching or tearing of ligaments surrounding the ankle. It often happens when the foot twists or rolls inward.
To prevent ankle sprain:
● Stretch ankles regularly to keep them flexible
● Always warm up before performing any form of exercise
● Use tape or high top shoes to support the ankle
Ankle pain can typically be alleviated by using ice and resting the ankle, while elevating the foot.
While there are steps you can take to help prevent sports injuries, if you are running long distances multiple times a week, you might still encounter some sports injuries. However, these injuries should not stop you from enjoying the sport you love.
At Essex Physiotherapy Clinic Ltd, we have a team of trained and qualified experts who can assist you in a wide variety of sports related injuries.
Whether you are a runner suffering from ankle pain or a tennis player with a frozen shoulder, we provide specialist treatment catered to your specific injury.
Contact us today for more information on our services.
