Running Injury Prevention Exercises
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. Running includes benefits across all forms of physical exercise. 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.
Wall
press for prevention of running injury
Wall
Press exercises for the prevention of running injuries are a fairly well-known
an 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. Because
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
Jump
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 burn some calories too.
Let
I 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, the runner or
runner must 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 the 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.
Training
Routine
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 you don't need to rest when you are
running.
Stretching
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, you must stretch your body. This makes
you loosen tight muscles, which makes it easier to run fast and prevent running
injuries.
And
the reasons are many
Stretching
helps your body & muscle to gain energy.
Stretching
helps joints in the long run.
Strength
training
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.
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