Let’s be frank, running injury can be a major setback especially, if you are new. And it really can be quite frustrating if you encounter one.
Beginners are much more prone to injuries, because they tend to overtrain or over exert themselves too much, simply by going too fast too soon.
These injuries include: -Injured woman
- Heat Injuries
- Shin Splint (medial tibial stress syndrome)
- Knee injury (Runners knee)
- Foot Injury
- ITB Syndrome
- Pulled hamstring
- Calf injury
- Black toe nails
- Back pain
But luckily, with a few good tips, you can prevent these injuries from happening. But if you do get injured however, getting the right treatment can get you back on track in a relatively short period of time.
Prevention Is Better Than Cure
You are way better to take some precaution/ preventive measures to avoid possible running injury, than curing it.
Experts have agreed that a good warm up before your workout and cooling down your body afterward do help in avoiding injury. So start any workout by warming up your body first, and once you’re done exercising (i.e. jogging) finish it up with a nice cool down – as part of your routine.
Stretching your muscles is also a good way in preventing injuries. Stretching help to increase your flexibility in your muscles, (making it elongated) and reduces muscles soreness after a run.
This is because tight and short muscles are much likely to become injured than flexible ones.
Other Preventive Measure include: -
- Wearing the proper footwear
- Avoid overtraining yourself
- Have adequate rest
- Gearing up properly, for your workout (.i.e. wearing ankle guard, knee strap, etc)
Recognize the Early Sign & Symptoms
Listen to your body’s telltale signs of developing injuries. Your body is a perfect "Warning System" to tell if you are overtraining yourself and that, you should take it slow or to take a few days rest.
As, these minor aches and pain can result into minor injury. And if you are still ignoring to your body’s "Warning Sign" and continued to run it off, that minor injury can become a severe running injury.
Feeling dizzy, lack of coordination and extreme thirst are the telltale sign of heat injury. Where as a throbbing pain and inflammation along the inside of your shin may indicate a possible shin splint.
Proper Respond To Those Symptoms
The earlier you respond to those symptoms, the better your chances are at preventing further injury. It can even, perhaps speed up recovery from your running injury.
If you are encountering pain around your kneecap, it’s an early sign of possible knee injury. So you might want to decrease your pressure on your knee by slowly coming to a walking pace and perhaps taking a rest for a while.
If the symptom shows a possible heat exhaustion, quickly get out of the sun and into a shady area or if possible an air-conditioned building, and get hydrated – This is to lower your body temperature.
So, while you identify the symptoms of possible running injury, you must also act fast and efficiently in handling them.
Recovery Period - Maintain Your Fitness
We all want to recover fast, but returning back to running or what-so-ever too fast too soon can cause a major setback. And you are at risks of doing severe damage to that "Recovering" Injury.
So how are you going to maintain your fitness level while you are recovering from injury?
You can consider: -
- Going for walks instead of running
- Jogging in water (Aqua Jogging)
- Inline skating – Rollerblading
- Using the cycling machine or rowing machine
- And other low impact exercises
These are some exercises that help to maintain or perhaps improve your fitness, while you are recovering from your running injury.
Running injury is a major setback, for those who experience it. Some runners simply ignore their body’s “warning sign” and as a result – They get, seriously injured.
Therefore, listen to your body’s telltale sign of possible injury, so that you can respond fast to those symptoms and prevent injury from happening.