Injury Prevention for Runners

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Injury prevention is one of the most important things to focus on during training. You will need good shoes, good running form, good stretching, and adequate recovery after workouts to minimize the risks of injuring yourself while running.

Below we have listed some of the common injuries that runners experience. Should you experience any of these symptoms treat them immediately. If you have to skip a run or two, that is perfectly fine. You can still finish the marathon or half marathon. However, if you ignore the symptoms, you could find yourself in trouble and never even reach the starting line on your big day. Injury prevention will be a very crucial part of your training.

Shin splints:

Symptoms- Pain in the shins. Typically during runs and/or early in the morning. The pain may not be as severe at first and will gradually increase during runs or throughout training. The pain is commonly caused by the detachment of the muscle to the bone. Stress fractures can result if you don’t find treatment.

Treatment- Ice and rest! Take a day off and skip a run or two if you need to. Ice both shins for 15-20 minutes four times per day. Ibuprofen will also be helpful.

 

Plantar Fasciitis:

Symptoms: Pain in the foot between the heel and toes. Your very first step in the morning or when you begin to run is the main symptom.

Treatment: Take a day off and skip a run or two if you need to. Ice the area for 15-20 minutes four times per day. Take ibuprofen. Make sure you are stretching properly and maybe add more stretching to your training. Instead of stretching once, stretch twice.

 

Achilles Tendonitis:

Symptoms: Pain along the calf muscle toward your foot.

Treatment: Take a day off and skip a run or two if needed. Ice the area for 15-20 minutes four times per day. Further stretch the calf muscles. If you begin to experience any of these pains, then treat them immediately!

 

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Guest Friday, 18 August 2017

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