Strengthen Your Ankles and Hips To Avoid Running Injuries:
Running injuries are common among runners. They may occur at any time during your run.
There are many reasons for running injuries. Some of them include overuse, improper footwear, bad training regimen, poor diet, lack of sleep and other factors. All these things contribute to preventable running injuries.
There are several types of running injuries. These include sprains, strains, tears and other kinds of injuries.
Most of these type of running injuries can be prevented if you take proper care of yourself while running. You need to start taking some precautions before you begin your next run or even after one has ended.
The first thing you need to do is get yourself checked out by a doctor. If it seems like there are no underlying conditions, then you don’t have anything wrong with you.
A good doctor will look into all possible causes of your pain and see what they can do to fix it. Sometimes the best way to treat a problem is to not have it in the first place!
Another step that should always be taken when dealing with any kind of running injury is rest. This usually means not running at all.
While this may not sound like an option to you if you’re a true-blue runner, it is important to remember that your time off can be used for something else. If you have been diagnosed with a stress fracture or something similar then your time off from running can be used to let your body heal itself naturally.
You can use this time to cross train. This means you can do other cardio activities like swimming or biking.
These activities are good for your body and will help keep your cardio up, but won’t put the same amount of stress on your body that running does. They also give your legs a rest so they have a chance to heal themselves while still keeping in shape.
Rest and recovery is a very important part of the running process. It is important that you give your body time to heal itself.
If you don’t take the time to rest while you have the chance, your injury will return again and again. Take care of yourself and listen to your body. It knows what it needs to recover from an injury.
Another thing you can do to prevent injuries is wear the proper gear. You can’t go out and buy just any random pair of sneakers and expect to run five miles without getting an injury!
Sources & references used in this article:
Resistance training is accompanied by increases in hip strength and changes in lower extremity biomechanics during running by KR Snyder, JE Earl, KM O’Connor, KT Ebersole – Clinical biomechanics, 2009 – Elsevier
The effects of isolated ankle strengthening and functional balance training on strength, running mechanics, postural control and injury prevention in novice … by J Baltich, CA Emery, D Stefanyshyn… – BMC musculoskeletal …, 2014 – Springer
Runners’ injuries by WB Krissoff, WD Ferris – 1979 – Taylor & Francis