Curtail Your Injuries While Running
What Is Running?
It is basically a continuous action or movement pattern; one step after another.The Average distance a runner covers is about a yard with each step during training. Hence a runner who covers 5 miles in 5 days, every week, lands on his feet 6,50,000-1300,000 times every year carrying three times his body weight.
Over the course of time, the continuous pressure taken by the feet causes injuries due to Overuse, Compensation, Impact, Power.
Running requires explosive force exerted by the leg muscles which causes stress on ligaments and tendons.
Lower back pain has been a heavily researched topic when it comes to leg length discrepancies that one of the ways the body compensates for a shortened limb is twisting or curving the spine.
Stress fractures have also been connected with leg length differences. In a study by Kim Bennell and co-workers at the University of Melbourne, a leg length discrepancy was twice as common in women with a stress fracture vs. those without. Interestingly, however, the location of the stress fracture was not related to which leg was longer.
We can minimize injuries by conducting a Musculo skeletal Assessment that involves assessment of foot, sacroiliac joint, limb length, MMT to assess strength of hamstring, gluteus, core, mobility of ankle and hip, Postural assessment, also assessing bio mechanics of running on a treadmill, planning Individualized fitness programs, adapting training gradually and basing it on current fitness is the key to injury prevention.
Footwear (Running Requirement)
Footwear plays a very major role in running. It is like an important supplement that aids your training. It is designed Armour, which can fight injuries. The Brooks Running Shoes provide runners with the perfect gear to reduce the chance of injuries. I recommend all my clients to try their Run Signature for them to understand their running style and find the shoes appropriate for them.
Key points to avoid injuries:
- Listen to your body
- Focus on Recovery time
- Warm up
- Train the body movement
- Recognize injury early and minimize damage
- Treat injury appropriately
- Rehab is key: Recover from the injury in a manner that it does not re-occur
About the Author:
Somya is a sport physiotherapist and has worked with Odisha Ranji Team, Indian Football team, All India Football Federation and India U-16. He has a previous experience of working with Sports Authority of Gujarat and Orissa Cricket Association and at Ranji, Odisha. He studied at Goutham College of Physiotherapy, Bangalore and did his graduation at Stewart School, Cuttack.