Running is an exercise that not only gives people energy but also has a unique ability to make them feel better than the rest of the days. There are many benefits of running, jogging or walking, not only can we burn good calories but it is also good to run to reduce fat. Although running is very simple, the hazard is not less in it. If ignored and not prevented well then you may have a serious injury. There are some well researched running injury prevention exercises available to improve running well in the long term.
Running Injury Prevention Exercises
Running is considered to be the best exercise for fitness. It does not require many frills and you can get out for running by wearing a pair of shoes and appropriate clothes.
While it is also fair to say that the injury during the running can be so depressing that it not only affects your health but it is very harmful to your overall health.
If you try to understand in simple words, then knowing about the muscles used during jogging or running. Below suggested exercises help us to understand running injury prevention.
There are some exercises to prevent running injuries
Wall press for prevention of running injury
Wall Press exercises for the prevention of running injuries are a fairly well-known exercise that offers great benefits without the risk of injury. This gluteus simulates the effect of the walking process on the medius muscle.
Method to perform : a person needs to stand on one side near the wall. Then, the knee has to bend at a 90 degree angle so that the muscle can be prepared for activation before pressing it on the wall in a period of between 20 and 30 seconds.
This practice can work very well. However, the person doing this should ensure that the shoulder does not touch the wall while exercising.Considering the fact that the entire leg is a unit that needs to be moved easily to avoid injury, strength must be built to bring uniformity.
Balance on one leg
It is always to remember that it is the imbalance that causes too many injuries. Another exercise should be done in which balance is maintained on the ground with one foot.
The effects of this exercise have a beneficial effect on the hip. Exercise is very simple and should preferably be done barefoot. Five –six raps are good to start, keeping your heel on the ground as long as possible.
Standing jumps may seem simple enough, but they can actually make a significant impact.
Jumping at a step of moderate height and sufficient width increases the elasticity of the muscles involved and burns some calories too.
Let me tell you that it has many health benefits, but running suddenly can cause you many complications. Therefore, running two to three minutes faster before running is a better warm-up exercise. This reduces the chances of sudden stretch and injury and makes you easier to run.
Common Running Injuries
Injury during the running can be avoided. For this, it is necessary that the runner or runner should keep the necessary information related to it. By doing this, he can keep himself fit for a long time. The most common is to do exercises that are intended to help the areas and muscle groups that are formed when a person walks.
Types of minor and major injuries
Patello-Femoral Pain Syndrome (PFPS) -It is pain or irritation of the patella or cartilage of the knee cap, a thick, circular-triangular bone with anterior knee pain (around the knee).Long-distance runners usually face this problem after high-intensity workouts or after extended periods of sitting. Relaxing and recurring from this position is necessary, as foot excessive inward rolling can lead to weak quadriceps, hamstrings, or glutes if ignored.
Achilles tendonitis This tendon connects the calf muscles behind the heel. If a calf muscle increases training speed dramatically (especially climbing stairs, hills, or walking speed), then calms the calf pain, without much effort to tighten the weakened muscles of the tight And so much pain.
Hamstring Issues Hamstrings run to the back of our thighs, bend our knees and extend our hips. Flexible people can increase their hamstrings. Too much training can lead to muscle imbalance: strong quadriceps can eliminate and injure weak hamstrings.
Plantar fasciitis It is an inflammation of the soft tissue that covers the heel and is a dull ache that usually worsens early in the morning. Too many or too few arches are unsafe. Other causes include weak core muscles and long-standing, especially on hard floors without shoes.
Shin splints This refers to small tears in the muscles around the calf bone. They are common among beginner runners and those returning after an extended layoff.
Strain fractures Stress fractures occur as a result of a cumulative stretch on the bones – calf or metatarsals (leg). If you increase the duration and intensity of running too soon, then the bones do not keep themselves fast and may fracture. Therefore, always start slow and pick up the pace slowly.
Injury Prevention For Runners
Experts agree that most runners benefit from at least one non-dimensional day of the week, and injury-prone runners should avoid consecutive days of running. Cross-training provides a great option. Use cross-training activities to supplement your running, improve your muscle balance, and keep you injury-free.
Before starting running, chalk out the complete plan and take care of your health. By running in this systematic way, you will definitely be able to achieve your set objectives.
Start by walking and run slowly and start less distance in the beginning, then increase the distance by gradually and in percentages as body capacity increases. Take full care to rest. If you get hurt normally, rest for a few days then start running. Do not put too much emphasis on yourself. If your body indicates muscle pain then it is not necessary that you rest when you are running.
You have to avoid injuries and treat your body well, take a few minutes and stretch
You must do the tensile exercises at the time of preparation before running. This increases the elasticity in the body and also helps the joints and muscles to adapt during the run. The correct method of tensile is to remain in the same position for a few seconds without moving. Let it be. This causes muscle relaxation and reduces the chance of injury.
To improve running, it is very important that you stretch your body. This makes you loosen tight muscles, which makes it easier to run fast and prevent running injuries.
Running includes benefits across all forms of physical exercises
And the reasons are many
- Stretching helps your body & muscle to gain energy.
- Stretching helps joints in the long run.
Focus on increasing physical capacity. For this, run uphill whenever you find or add to your running routine, do yoga and practice light weight lifting. Doing this is necessary because running puts a lot of pressure on our joints and muscles. If you don’t have strength in your muscles, you may have problems with knee joint pain after a while which resulted in injuries, thus one should include running injuries prevention exercises in the routine.
Always wear running shoes while running
Take care that the foot of the shoe is good no matter how it appears. A good shoe has a mattress in the middle of the foot, wearing it, that gives comfort to the feet while running and also does not experience pain in the knees. Newcomers as well as regular runners also make a common mistake that they ignore the importance of shoes. If your shoe is not suitable, you may have a lot of physical injuries.
Stay hydrated to prevent running injuries
Make sure to supply the required amount of water in your body at all times. In the morning before running, in the middle of running and after running must drink water. There is a lack of water in the body while running, so drink enough water to supply it. It should not cause unnecessary injuries and cramps. If you still have muscle aches and cramps, then you can naturally follow a suggestion by your doctor.
Before running warm-up and after running cooldown exercises to prevent injuries
No matter how long it takes you to warm up before running and how boring it is, it is very important for any type of exercise. This makes your body ready to bear the pressure during running. Warm-ups before running are also necessary to get rid of the lactic acid produced in the muscles in the comfortable posture of the body. Warm-ups for 10 -15 minutes before running and then after running is important to prevent injuries while running and helps to build stamina in the long run.
Conclusion: Be it Running or any sport it is indispensable to follow routine diet and above mentioned running injury prevention exercises especially to prevent running injuries.