Why Screening and Corrective Exercise Should Be the Foundation of Every Exercise Program
In order to maintain your health, you need to keep yourself fit. You have to stay healthy in order to perform at your best. However, there are certain activities which may not only cause harm but could even lead to permanent damage if performed without proper supervision or training. One such activity is running too much.
Running causes injuries, especially knee problems.
Running too much is one of the most common reasons why runners suffer from injury. When you run too much, it increases your risk of developing arthritis in your knees. It’s not just running that can cause these kinds of problems though; any kind of vigorous physical activity can do so. For example, lifting weights or doing aerobics can increase your risk of getting injured because they’re very demanding on your joints and muscles.
It’s no wonder then that many experts recommend that runners refrain from running too much. There are some things you can do instead to reduce your risk of getting hurt while running. These include:
1) Don’t Run Too Much If You Have Any Kind of Injury
If you’ve got a knee problem, don’t run too much! That means stop when you feel pain in your kneecap. Continuing to run can worsen the problem and make it worse than it really is. In fact, some medical experts believe that Runner’s Knee is actually caused by overuse even if you don’t have a knee injury.
The best thing to do is to rest and then come back later when you’re feeling better again. Then, start your running program again from the beginning but slowly increase your distance and time spent running as you go along. This time, however, try to modify your running style so that you’re not placing too much impact on your kneecap.
2) Don’t Run on Uneven Surfaces
Uneven surfaces are bad for your knees as they cause the knee to bend in different directions which can injure the ligaments in and around it. Try to stick to running on flat, even surfaces whenever possible.
3) Try to Keep Your Stride Shortened
Instead of trying to take really big steps when you run, shorten your stride so that you place less pressure on your knee. This will help you to avoid injuries.
4) Watch Your Running Surfaces and Hills
If you have to run on an uneven surface or up a hill, try to run facing the slope or hill instead of running across it. This will help take some of the pressure off your knee.
5) Don’t Overdo It
If you’re just starting to run in order to get into shape, then listen to your body. If you start experiencing pain in your knee, then stop running right away. You don’t want to do any further damage!
6) Keep Your Muscles and Joints Loose
It’s a good idea to keep your muscles and joints nice and loose before you run. You can do this by doing some warm-up exercises such as walking and gentle stretching for about five to ten minutes. In addition to keeping your muscles loose, keeping your body warm will help to keep the swelling in your knees down as well. This, in turn, will help to prevent injuries.
7) Use the Right Footwear
It’s also a good idea to wear the right footwear when you run. You don’t want to go running in high heels or platform shoes! Wearing the wrong kind of shoes can cause injuries to your knees and your ankles so make sure that you wear something that is designed for the activity that you’re doing. There are a lot of good running shoes out there on the market that will help to absorb the shock when you run, which is vital if you want to prevent knee injuries.
Whenever you go running, be sure to wear the right gear for the weather as well. If it’s too hot or too cold for you to be comfortable, then your body is going to have a more difficult time regulating its temperature while you run. This can cause excess swelling in your knee joints and ligaments which can lead to injuries. Dress in layers and make sure that your clothes are made of fabrics that “breathe”, like natural fibers.
Cotton is a good fabric to wear for running since it allows air to reach the skin which helps keep you cool.
8) Use the Stairs Instead of the Elevator
When you’re at the office or at school, try to use the stairs instead of the elevator. This will help to strengthen your leg muscles which can help to prevent injuries when you run and will also give your cardio vascular system a good workout as well.
9) Don’t Push Yourself Too Hard
When beginning a running program, it’s a good idea to start slowly and to gradually increase the amount that you run each week. Pushing yourself too hard is just going to cause you to injure yourself and force you to take a break from running until your knee has had time to heal. This will also probably cause you to gain weight which is another problem that affects a lot of people who suffer from knee injuries.
By following these running tips, you should be able to build up to running for thirty minutes or more without suffering any injuries. Following these tips in sequence is important so don’t try and skip steps.
I’ve Been Running For Six Months Now And My Knees Are Killing Me!
A lot of people think that you’re just supposed to hurt after a long run. Well, it’s true, you will be feeling it for the next couple of days, but there is no reason that you should be in pain while you are running. There are a lot of little things that you can do in order to prevent unnecessary pain during your runs.
The first thing that you want to make sure of is that you are properly hydrated before you run. Just drinking water isn’t going to cut it, you need to drink a sports drink that is going to provide your body with the electrolytes that it needs in order to keep cramping at a minimum.
The next thing that you want to make sure of is that you have the right type of running shoes. If you’ve just recently started running then it’s very possible that you are going to be needing a different type of shoe than you thought. A lot of running stores will analyze your feet while you walk or run on a treadmill and they will suggest a shoe to suit your needs.
After those two things are taken care of, there are a few more things that you can do to prevent pain during your runs. If you’re a new runner, then it’s very likely that you’ll be feeling discomfort in your calf and Achilles tendons. A lot of people will stretch before and after they run in order to prevent this, but it might be better to do some stretches during your run. Jog a quarter of a mile and then slow down to a walk; after a few moments begin to do some stretches, first your calves and then your Achilles.
Then resume jogging for another quarter mile, followed by a walk, and then more stretching. This can actually be done for each part of your body that begins to hurt; it will help increase your endurance as well as preventing pain.
If you’ve been running for a few months and you are still experiencing pain, then it’s time to see a doctor. More than likely you’ll want to get yourself an appointment with a sports physician or an orthopedic surgeon. A lot of times runners don’t realize how serious running injuries can be. Ignoring them can lead to long-term problems that will have to be dealt with later on in life.
If your injury can be fixed with rest and recovery, then you’ll want to begin that right away.
Running is a great exercise, but it’s not without its risks. The running tips listed above will not only help you to avoid injury, but they will also help you to prevent pain during your runs. Following these tips in addition to seeing a doctor should help you to become a better runner.
These two articles are written by me. They are about foot pain during running. It is very important to choose the right running shoe for your feet type. Before you go out and buy a new pair of running shoes, it helps if you know your foot type:
· Your feet are flat.
Choose a shoe with a good deal of support and extra cushion. The shoes should have extra stability to help your arches and take the pressure off of your calves, Achilles tendon, and knees. Look for brands like New Balance, Asics, Dunham, Saucony, and Brooks.
You need a shoe that gives you the right balance between support and cushion to help with proper motion and foot strike. You also need extra room in the toe box for your second toes (the ones next to the big toe) so they don’t get jammed while running. Good brands include New Balance, Asics, Dunham, Saucony, and Brooks.
Your feet are prone to blisters.
Go for the lightweight shoes since these will dry out faster if they get wet. You may want to try a pair of socks with “blister protection” in them. Good brands include New Balance, Asics, and Brooks.
You have high arches.
Look for extra cushion and flexibility in the shoe design. Brands to look for include New Balance, Asics, and Brooks.
Your feet require extreme stability.
You’ll want a shoe that provides extra support around the middle of the shoe to help correct over-pronation and supination. Try brands like New Balance, Asics, and Brooks.
Whether you have wide feet or narrow feet, you can still be a good runner. Normally runners with wider feet have a little bit more trouble than people with narrow feet. This is mainly because wider feet tend to be a little bit heavier, so you need a little bit more endurance and strength. However, with proper training, everyone can be a great runner.
Sources & references used in this article:
Functional Movement Screen composite scores in firefighters: effects of corrective exercise training by M Jafari, V Zolaktaf, G Ghasemi – Journal of Sport …, 2019 – journals.humankinetics.com
Preliminary development of a clinical prediction rule for determining which patients with low back pain will respond to a stabilization exercise program by GE Hicks, JM Fritz, A Delitto, SM McGill – Archives of physical medicine and …, 2005 – Elsevier
Effectiveness of an exercise program to improve forward head posture in normal adults: a randomized, controlled 10-week trial by K Harman, CL Hubley-Kozey… – Journal of Manual & …, 2005 – Taylor & Francis