This is a very common scene,——. You start running regularly, but before you realize the sports injury. If you feel uncomfortable, you should put an ice pack on the sofa.
So how to prevent sports injuries caused by running, so that you can continue to run safely?
Like other sports, it takes time and thinking before you start running. Unfortunately, most of us only think about how to prevent injury after knee discomfort. If you study this problem from the beginning, you will be one step ahead of many runners.
Every one of us is different, so it’s hard to say how likely you are to be injured, because some people are more likely to be injured than others. A running injury survey in the Journal of Sports Medicine shows that the annual running injury rate is 37% to 56%.
One thing is clear: about 50% to 75% of sports injuries are caused by overuse of the knee and repeating the same movements. Injured runners must pay attention to the difference between “complete recovery” and “no injury”, and understand the “early recognition of symptoms of overuse.” One
So let’s take a look at how to prevent sports injuries caused by running.
1. Strengthen muscles
Many people rely heavily on the power of running shoes. However, recent research suggests that your shoes may not be the key to injury. The review of runner injury research does not even encourage the wearing of orthopedic and specially designed running shoes, but should focus on specific strengthening exercises for weak areas.
Maybe you should worry less about what to wear on your feet (unless it’s flip flops) and pay more attention to the strength of your lower body. This means you need strength training to prevent potential weakness from causing injury. If you feel that you need to run and are worried about injury, you may need to find a professional sports rehabilitator to strengthen your body to prevent further running injuries.
2. Maintain a good running posture
You may think that there is no “correct” way of running, and running is natural. But in fact, there are some mistakes in form and technology that you should avoid. For example, a heel impact may cause injury when stepping on it.
There is evidence that the damage caused by a forefoot impact (when your sole touches the ground first) is much less than the injury caused by a rear foot impact (when your heel touches the ground first). Therefore, you may need to carefully consider how you run and how to strengthen or weaken specific parts of your lower body. Although it is technically possible to change the foot stroke from the back foot to the front foot, it is still uncertain whether this change will cause injury before the lower limbs become stronger.
Lack of exercise is a pain in the lower body of many people. If your calves and feet lack exercise, and you have tight hip flexors, you may be more prone to injury. Remember to stretch after running, it can not only help you improve flexibility. Stretching the muscles when they are warm is the safest way to improve flexibility. Remember to stretch different parts of the body, especially calf lift and extension, wall push/push-ups, hip flexor extension, hip opening hamstrings (such as clam extension, upper body squat and leg lift) and quadriceps extension .
It is also important to remember that all muscles are connected. Back problems usually cause lower body injuries, so don’t forget to stretch the upper body: chest, shoulders and back to minimize upper body tension.
4. Correct training and rest
Maybe at the moment you think that a day is not complete without jogging, and running is an addictive exercise. But overtraining is also a common cause of injury. Running 8 to 10 miles a day, enduring any pain, seems to turn yourself into a running machine, but it will only make you unable to continue running.
Don’t make low-level mistakes. Make sure you train wisely, listen to your body and give it proper rest. Use correct methods such as stretching and foam rollers to relax and rest to ensure that you get enough quality sleep (at least 7 hours). The usual “overtraining” situation is likely to be that the body is actually recovering.
5. Water and nutritional supplements
For running and recovery, nothing is more important than adequate water and nutrition. For those who want to lose weight, a low-calorie diet plus a few miles of running seems to be a good solution, but in fact, doing so is harmful to your metabolism and muscles.
Even if you lose weight, you need to eat to maintain your metabolism. Instead of damaging your long-term health or being hurt by an unsustainable lifestyle, it is better to lose weight gradually. Make sure you eat enough food and water to run and recover.
Eat high-fiber carbohydrates before or the night before running to fill the muscles with the necessary glycogen (energy). After running, you must supplement your blood sugar levels with foods rich in carbohydrates and protein to maintain muscle growth.
There is nothing like the pleasure of dopamine after running that will motivate you to hit the road next time. Therefore, you must provide the body with the most suitable things at the most suitable time, so that you can run faster in the next run.