Don’t run into trouble
Running requires no equipment and is probably the easiest exercise to adopt. But it can present more problems than benefits if not done properly i.e. with inadequate warm-ups, running despite an injury, or insufficient rest between training periods. Before you run, heed sensible advice.
ONE-OFFS or token jogs don’t give you the real long-term health benefits. In fact, they might do your body more harm than good, especially if you’re not well prepared for it. If you want to run, do it right. Kick-start a regular running regime slowly and commit to it. Of course, don’t rush into the sport. Incorporate running into your lifestyle by setting realistic and achievable goals. And prep yourself with some information about common running-related injuries.
KNEE: Chondromalacia
 What:
Pain beneath your knee cap especially when it cannot move up and down smoothly during your run. This is often caused by an imbalance in the thigh muscles
Prevention:
• Avoid running on curvy roads (such as stadium running tracks) and cut back on hilly routes.
• Strengthen your inner thighs (by working out on the leg-press machine)
Help:
• Ice your knee for 15 minutes after a run
• Gelatine supplements may help reduce knee pain
SHIN: Shin splints
What:
A muscle, tendon or bone-surface injury in your shin
Prevention:
• Increase your running mileage slowly, especially if you’re a new runner
• Avoid running on hard surfaces or wearing inadequately cushioned or worn-out shoes
Help:
For immediate relief, kneel with your heels together, toes fl at on the ground. Sit back on your feet to create a soothing stretch in your shins
THIGH (side): Iliotibial band (ITB) syndrome
What:
Tightening of the ITB (the ITB extends along the outer thigh from the hip, to just below the knee)
Prevention:
Avoid running on curvy roads
Help:
• Rest for three to four weeks
• Stretch – stand with your right leg crossed behind your left and lean to the left, keeping your right foot pressed to the floor. You should feel a stretch along the outside of your leg from hip to knee. (Repeat with left leg)
THIGH (back): Hamstring pain
What:
Muscles tear due to sudden movement or overstretching of muscles
Prevention:
• Warm up slowly
• Don’t increase training intensity too hastily
Help:
Lie on your stomach and gradually raise one foot until your knee is bent at a 90-degree angle, then lower it. Start with 8-15 repetitions three times a week. Then repeat the exercise but this time, with the leg raised. Complete 8-15 repetitions, three times a week.
SOLE: Plantar fasciitis
What:
A condition where the plantar fascia (the band of tissues connecting your heel to the base of your toes) is torn, inflamed or overstretched
Prevention:
Stretch your Achilles tendons and calf muscles before and after every run
Help:
Roll a golf ball under your foot to stretch your plantar fascia
HEEL: Achilles pain
What:
Inflammation of the Achilles tendon
Prevention:
• Don’t increase the intensity of your run suddenly
• Introduce uphill/upslope running gradually
Help:
Stretch – stand on your toes on the edge of a step. Move your body weight to your injured leg and slowly lower your injured heel while keeping your knee straight. Use your uninjured leg to rise up on your toes again. Work up to three sets of 15 repetitions and repeat everyday for three months |