Written By: Prerna Mittra | Updated : March 26, 2024 8:58 PM IST
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Always pay attention to your body. If something does not feel right, do not ignore it. (Photo: Freepik)
Injuries are common in people who play sports. For runners, especially, knee and heel injuries are common as these are joints that require most effort. But, they can be prevented. People who run long distances or marathons, especially, have to keep a few things in mind, regardless of whether they are seasoned marathoners or just starting out on their running journey. According to Dr Mohit M Kukreja, arthroscopic and sport medicine surgeon at Wockhardt Hospitals Mumbai Central, you need to follow some simple tips for the sake of your physical health, to prevent injuries and to continue running. Read on to find out.
According to the doctor, the first thing to keep in mind is warm-up. Make sure you warm up properly before hitting the pavement or a running trail. "A dynamic warm-up gets your muscles and joints ready for action, helping to prevent strains and sprains. Do not forget to cool down after your run with some gentle stretches to keep your muscles flexible and happy," Dr Kukreja advises.
When it comes to increasing your mileage or intensity, know that being slow and steady will help you win the race. As such, avoid jumping into long runs or tough workouts too quickly, as this can put you at risk for overuse injuries like 'shin splints' or 'stress fractures'. Instead, build your mileage gradually to give your body the time to adapt and get stronger.
According to the doctor, mixing in activities like swimming, cycling, or strength training can help improve the overall fitness and reduce the risk of overuse injuries. In addition to that, it can keep things interesting, too, and give the muscles a break from the repetitive motion of running.
Dr Kukreja advises that it is important you wear proper running shoes that provide support and cushioning for your feet. "If you have any specific areas that are prone to injury, like your knees or ankles, consider using braces or compression sleeves for extra support."
Always pay attention to your body. If something does not feel right, do not ignore it. Pain, discomfort, or excessive fatigue could be signs that you need to take a break or seek professional help, says the expert. Prioritise rest and recovery to give your body the time to heal and recharge.
For any runner, strength and stability training are important. They can prevent injuries and improve your running form. "Focus on exercises that target your core, hips, and overall muscle balance to help support your body as you jog those miles," says the doctor.
Make sure you are also mindful of the following things:
