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How To Prevent Knee & Foot Injuries While Running?

It is quite common to hear of an amateur or even a professional runner suffering from several different types of running injuries. Even the most experienced runner can sustain a running injury calf, foot or knee problem, because of various factors that could range from wearing the wrong foot gear, to the lack of stretching and warm up exercises. However, running injury prevention is quite easy, just by following simple safety measures. First of all it is important to know about the different types of running injuries and their causes. Thereafter, care should be taken, for running injury prevention. Running injuries usually affect the feet and the knees the most.

Some of the most common foot injuries that can be suffered by runners are:

• Achilles tendon bursitis
• Calcaneal stress fracture
• Extensor tendonitis
• Metatarsal stress fracture
• Morton’s neuroma
• Peroneal tendonitis
• Plantar fasciitis
• Posterior tibialis tendonitis
• Sesamoiditis
• Shin
• Sprained ankles
• Subungal hematoma

knee problems

Some of the most common knee injuries that runners can suffer from include:

• Runner’s knee
• Iliotibial band syndrome
• Baker’s cyst

Prevention

• Set up a proper running workout routine, which includes muscle building and strengthening exercises like bicycling and weight lifting.
• Dedicate sufficient time to warming up, so that the body does not undergo undue strain. Equal time and importance should be given to stretching exercises, after running
• Drink water before and after running practice, in order to keep the muscles well hydrated.
• Choose shoes and sock that are of a good quality and fit. They should be comfortable to run in and should provide adequate padding and protection to the feet and the knees.
• Practice the correct running form, by pushing off with the toes, taking easy strides and keeping the body relaxed and upright.
• Stop in case of pain, breathlessness or feelings of unease
• Apply ice immediately, in case of any pain, soreness or discomfort

People, who are getting into long distance running or marathon running for the first time, should consult a profession health and fitness expert, for additional guidance and tips on running injury prevention techniques. Moreover, before getting into running, even for basic fitness and exercises purposes, it is important to undergo a physical checkup just to make sure that the body is up to it. People who are over the age of 35, or those who suffer from a preexisting medical condition, like hip bursitis, have a higher chance of sustaining an injury and therefore, they should be more careful, by getting an approval from the doctor.

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