Tips for Running Injury Prevention
There are some proven strategies to avoid running injuries for running injury prevention, including mindset, training, nutrition, and proper stretching and self-massage. You can also buy a foam roller to increase flexibility, reduce scar tissue, and break up myofascial adhesions. Using a foam roller before running is a great way to loosen up tight muscles before a long run.
Ankle Sprains
Although most runners pay close attention to their feet and legs when they run, ankles often go unnoticed. These limbs connect the legs and feet and are unsung heroes of the running world. If you want to stay injury-free, learn how to protect your ankles. Here are a few tips for preventing ankle strains. Then, follow these suggestions for a pain-free, productive run:
The first step in preventing ankle sprains is understanding their causes of them. Ankle sprains are common everyday injuries that can hinder your training for a while. A serious case can require lengthy rehabilitation or even surgery. It’s also a potential cause for recurrence, meaning a minor sprain could completely sabotage your training. Several factors must be taken into account to prevent ankle sprains, including proper foot and ankle mobility.
Avoiding Stress Fractures
While it is important to increase the intensity of your workout to improve fitness, avoiding stress fractures is an excellent running injury prevention strategy. Increasing mileage drastically can result in stress fractures. Experts recommend increasing workout intensity by no more than 10% per week. Increase your distance and speed gradually and avoid fast workouts. Also, switch to soft or trail surfaces whenever possible, as these differ in stress on your legs.
Dealing With Plantar fasciitis
In addition to rest from running, athletes with plantar fasciitis should scale back their training volume and avoid high-impact exercises. This can include jumping rope, plyo training, or intense weight lifting. While running is an important exercise, you should limit high-impact activities until you have gotten rid of the symptoms. Pain intensity is a good guideline to gauge the level of activity you should resume.
People with plantar fasciitis often describe their discomfort as a deep ache in the arch or heel. Fortunately, there are a number of ways to prevent the onset of this painful condition and its symptoms. By practicing a few simple exercises, you can avoid developing plantar fasciitis and prevent its painful consequences. First, you should always stretch your ankle and avoid prolonged standing. The best exercise for the plantar fascia is running on a level surface that supports proper alignment.
