{"id":227514,"date":"2020-01-16T06:30:00","date_gmt":"2020-01-16T04:30:00","guid":{"rendered":"https:\/\/germistoncitynews.co.za\/227514\/preventing-injuries-among-runners\/"},"modified":"2020-01-16T08:10:42","modified_gmt":"2020-01-16T06:10:42","slug":"preventing-injuries-among-runners","status":"publish","type":"post","link":"https:\/\/develop.citizen.co.za\/germiston-city-news\/sports-news\/2020\/01\/16\/preventing-injuries-among-runners\/","title":{"rendered":"Preventing injuries among runners"},"content":{"rendered":"

Running is a sport which is great for keeping you fit and active and can be done almost anywhere.<\/p>\n

However, running can also put a lot of strain on the body\u2019s muscles and joints, thus resulting in injuries.<\/p>

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Here is a list of some common injuries runners may encounter and ways one can prevent getting the injuries:<\/p>\n

\u2022 Runner\u2019s knee<\/strong><\/p>

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Runner\u2019s knee is a common injury which presents itself as a dull, aching pain either around or behind the patella kneecap.<\/p>\n

Cause: Tight hamstrings and weak quadriceps are often to blame for runner\u2019s knee.<\/p>\n

Prevention: Cross training is a great way to switch up your routine and prevent runner\u2019s knee.<\/p>\n

Include alternative activities such as swimming, cycling and yoga in your daily routine.<\/p>\n

In addition, focus on exercises that strengthen your quads, condition your core and stretch your hamstrings.<\/p>\n

ALSO READ: Runners should take care of their skin<\/a><\/h4>\n

\u2022 Achilles tendonitis<\/strong><\/p>\n

Achilles tendonitis refers to pain, inflammation and\/or degeneration of the Achilles tendon.<\/p>\n

Cause: Typically caused by excessive pronation (common in people who have flat or flexible feet) in addition to tight calf muscles.<\/p>\n

Prevention: A way to avoid Achilles tendonitis is to build up your calf muscles.<\/p>\n

Strong calf muscles enable the calf and Achilles tendon to handle the strain they endure with exercise.<\/p>\n

One should avoid activities that place excessive stress on your tendons, for example, hill workouts.<\/p>\n

If you must incorporate these types of workouts, warm up before you begin.<\/p>\n

\u2022 Ankle sprain<\/strong><\/p>\n

The ankle is a joint that is commonly injured in everyday life and is not surprising that it is also a common running injury.<\/p>\n

Cause: This injury is a result of repeated hard landings or a simple misstep that causes your ankle to roll.<\/p>\n

Prevention: There are several exercises that you can incorporate into your training regimen to prevent ankle sprains.<\/p>\n

These include ankle circles, calf raises, shin raises, and single-leg balance.<\/p>\n

\u2022 Shin splints<\/strong><\/p>\n

Shin splints is a throbbing pain along the shin.<\/p>\n

Cause: Shin splints are common among runners who have recently increased the duration and intensity of their training or run on hard, uneven surfaces, placing strain on the front leg muscles.<\/p>\n

Having flat feet or high arches which causes the front leg muscles to go into overdrive to provide stability.<\/p>\n

Prevention: To avoid shin splints gradually increase the intensity of your workouts over time, get shoes that can go the distance.<\/p>\n

Be sure to consider the shape of your foot, the level of support and the overall comfort when making your selection.<\/p>\n

If you have flat feet, go for a higher stability shoe and if you have high arches, consider shoes that offer padding or cushioning for flexibility.<\/p>\n

ALSO READ: Get ready to test your endurance with Trinity Sports<\/a><\/h4>\n

\u2022 Blisters<\/strong><\/p>\n

Blisters can pop up when you least expect and they are often rather painful.<\/p>\n

Although, blisters can be treated with simple home remedies, it\u2019s better to avoid getting them.<\/p>\n

Cause: Blisters are generally caused by friction when your shoes or socks rub against your skin or occur due to excessive moisture or ill-fitting shoes.<\/p>\n

Shoes that are too small or too spacious could cause blisters.<\/p>\n

Prevention: Wearing compression socks is one of the best ways to help prevent blisters while running.<\/p>\n

Hav<\/strong>e a story?<\/strong><\/p>\n

Contact the newsroom by emailing: Melissa Hart (Editor)\u00a0<\/span>germistoncitynews@caxton.co.za<\/a>\u00a0<\/strong>or Leigh Hodgson (News Editor)\u00a0<\/span>leighh@caxton.co.za<\/a>\u00a0<\/strong>or Ashley Kiley (Journalist)\u00a0ashleyk@caxton.co.za<\/a><\/strong><\/p>\n

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