Injuries are common for a maximum of the sports people. Though they train themselves to prevent them to the maximum possible extent, at times, they suffer from severe ones. For runners, most of them suffer from an injury every year. There can be various reasons for getting injuries. Moreover, there are several kinds of running injuries. Runner’s knee is one of the most common of them.
It is also a fact that many times, runners do not train intelligently or follow the programs that are incorrectly designed. Usually, injuries occur because the physical stress is in excess, and your body cannot handle it. Your body is excellent at absorbing the force if given in small dosages. However, if you give pressure more than needed, then you are possibly going to injure yourself.
According to NCBI
, “Running is one of the most common sports that give rise to overuse injuries of lower back and the leg. The predominant site of leg injuries is the knee, for which the location specific incidence ranged from 7.2% to 50.0%. Running injuries of the lower leg, foot and upper leg are common, ranging from 9.0% to 32.2%, 5.7% to 39.3%, and 3.4% to 38.1%, respectively. Less common sites of running are the ankle, the hip/pelvis/groin and lower back, ranging from 3.9% to 16.6%, 3.3% to 11.5% and 5.3% to 19.1 respectively.”
Normally, runners are given thorough training to avoid injuries that are likely to happen during practice or race. Your leg absorbs two to three times your body weight when you put it on the ground. For example, if you run 5 miles, then multiply your weight with the number of steps, and with the number of times you run each week. The resulting figure indicates the amount of pressure your legs have to deal with if you are a runner. In this case, any additional stress you put on them, you are likely to break something down.
Predictors Of Running Injuries
The number of miles you run per week is the greatest predictor of getting an injury. However, you cannot foretell how much increase in the miles per weak can cause an injury because it is an individual matter. For example, some runners can run around 50 miles each week without getting an injury, while some can get injured in 30 miles. However, Olympian runners can run up to 100 miles per week. Therefore, it depends on individual capacity and capability to run the targeted miles.
If you had an injury previously, then it can reoccur if you do not take the necessary precautions. Moreover, that part of the body becomes vulnerable and is highly prone to get injured again.
Insufficient running experience
If you are a new runner, then you are likely to injure your knees, feet, or ankles while running.
Let us now take a look at significant tips that will help you in avoiding runner’s knee and other common running injuries.
Runners undergo training programs months before they have to run on the field. The training may consist of workouts, exercises, and other regimes to help them achieve their desired targets. However, training smart means that it has to start with the slow and then gradually increase the speed of running. It is crucial to follow a systematic and progressive training program to accomplish your goals. Also, it is significant to follow your fitness regimen in the most appropriate manner.
Take The Help Of Physical Therapist
If you have runner’s knee or other running injuries, along with taking medications, it is advisable to seek physical therapy. Physical therapists exactly know how to treat these injuries with the help of relevant therapies and techniques.
According to Exclusive Physical Therapy
, “Patellofemoral syndrome is often caused by a slip or fall onto the knees. There is a pain, swelling and an imbalance of the knee muscle in its groove. Strengthening exercises and stretching can help the muscles correct themselves. In addition to strengthening exercises, a physical therapist may use bracing techniques or knee taping for this injury.”
Slowly Increase Your Running Mileage
Whether you are a beginner or an experienced runner, it is always advisable that you do not increase your mileage at a time. It is likely that you may end up injuring your knee or feet. Therefore, slowly increase your running distance and spread it out over the whole week.
Even when you increase, make sure you increase only a mile per day. It will also help you spread the stress around without getting an injury. If you already have suffered from an injury, then make sure to run the same mileage for 3 to 4 weeks before increasing it.
Don’t Increase Your Running Distance Every Week
Most of the runners gradually increase their running mileage. But, it is always advisable to run the same distance for at least two to four weeks. By doing so, you can help your legs absorb and adapt the workload. Once your legs are habituated to taking the pressure of the given mileage, then you can take the plunge.
Before starting the actual running, it is advisable that you warm-up thoroughly. Whether you are a beginner or an experienced runner, it is crucial to do some warm-up exercises. Once your body becomes warm, the muscles become more flexible to adapt the pressure. Moreover, before running, start slowly with brisk walking, and then increasing the speed into actual running.
Also, do some stretching exercises, which can enable you to make your body warm and stretchable. It will, in turn, help you to avoid knee and other running injuries.
Don’t Make Your Long Run So Long
If you are a long runner, do not make your run longer. In other words, do not extend your running more than your comfort. If your run is 10 miles long, then you should run at least 30 miles per week. Similarly, if your run is 20 miles long, then you should run 60 miles per week. A majority of the runners do not run that much. Therefore, you need to be creative while training, and make sure not to accumulate so much stress in one run.
Mix Up Things
When you train yourself, try to include a variety of workouts in your regimen. Bringing variations in your fitness routine can help you prepare yourself for different kinds of stress your body will have during your run. So, train yourself effectively to avoid running injuries. Most of the trainers also provide injury prevention programs to make runners strong enough from getting injured or re-injured.
Never Increase the Intensity Of Your Mileage & Workouts At The Same Time
Many times, runners include interval training and speed work into their programs. At this point, it is advisable that you should either reduce the overall mileage for the week or maintain it to the previous one before you add the extra intensity. It is because it will increase the stress on your legs at once, which can lead to the occurrence of an injury. Moreover, increasing the intensity of workouts and the running volume can be more than enough to manage.
Thus, if you consider a few significant precautions during your training, you can effectively avoid runner’s knee and other running injuries effectively.