Injuries of runners (mainly pain in the knees and spine) in many cases appear after the first hours of training. They are caused by the fact that beginners' bodies are not ready for physical exertion. Find out about the most common causes of injuries among runners.

The maincause of injury in amateur runnersis overstrained muscles, not adapted to this type of activity. A modern runner is most often a person who has recently got up from behind his desk and, in line with the prevailing fashion, has started training. He is a sedentary person, which means that he has contracted muscles on the back of his thigh - bending knee (ischio-shin), in the groin area - bending hip (ilio-lumbar), in the lumbar region; and weakened: abdomen, quadriceps, calves.

How to prevent injuries at the very beginning of your running adventure?When you start running, you must include general development exercises in your training: stretching, muscle strengthening, stabilization. Thanks to this, we will achieve the correct muscle balance, which will allow us to run.

Research shows that people who run more than 60 km a week are more likely to get injured. Of course, we are talking about amateurs who work on a daily basis and have different duties and are not under the constant care of a trainer.

Causes of injuries in runners - lack of stretching

There are different theories about stretching. Many coaches, especially those of the old age, believe that it is not only redundant, but even harmful. My experience of a runner's physiotherapist shows that stretching exercises are very necessary, especially after hard training, during which the muscles work hard and contract.

Shortened muscles, especially the back of the thigh and rectal muscles, will contribute to problems with the patellofemoral joint and knee pain. They can also break up, causing long pauses for treatment.

Causes of injuries in runners - weak stabilizing muscles

Many runners, regardless of their level of advancement, have a very weak center, i.e. deep muscles that stabilize the pelvis. Without a stable center, a strong abdomen, and buttocks, they will suffer injuries to the knee, iliotibial band, hips and spine.

The core stability exercises are definitely the key to reducing theseailments, but also for better running quality.

Causes of runners' injuries - wrong shoes

Also poorly chosen footwear can spoil the pleasure of training. If a slim person starts running in highly cushioned shoes, they are likely to have Achilles tendon or calf problems. An overweight person who wears minimalist footwear will suffer from overloading of the knee joints, hips or spine. In addition, if a supination runner (the foot position where the line connecting the heel and Achilles tendon is tilted too much outwards) wears pronator shoes, he may expect foot problems.

When selecting shoes, it is also important that they are a bit larger, not pressing too hard against Achilles. Such constant compression of this tendon may cause its inflammation and even permanent damage.

Causes of injuries in runners - inappropriate training plan

When training, it is worth doing it wisely. If you choose a training plan from the Internet, take into account your level of advancement, the time you can spend on running and the time you have to regenerate. With too strenuous training, both in terms of volume and intensity, you can expect that some link in our body will not withstand. You may have iliotibial band syndrome, a shin splint, or a problem with the plantar tendon.

Causes of injuries in runners - improper regeneration

Regeneration is also important. A professional is most often devoted to training all day long: training in the morning, properly balanced breakfast, rest, lunch, second training, dinner, long sleep. Complementary workouts are woven into it all. And an amateur? I am trying to make a similar plan for the day, only … there is no time for rest and regeneration.

Rarely does anyone remember about biological regeneration. Most often you use your body without remembering to be refreshed. It's a bit like a car that gets fuel and oil, but we also carry out technical inspections and minor repairs. If a runner has injuries, he should visit a physiotherapist to look at the biomechanics, body system, pelvic alignment, contractures and muscle weakness.

Sometimes learning the right exercises is enough to forget about the problem of injuries for many years. Remember also that running several marathons or ultramarathons a year can significantly affect the condition of the joints in a few or a dozen years. Do everything with your head and listen to your own body.

Category:

Running