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How To Prevent Running Injuries: 5 Expert Tips & Tricks


Whether you are an experienced athlete or just beginning your running journey, we are all susceptible to sustaining injuries whilst exercising. In fact, research suggests that nearly 50% of all recreational runners will sustain some form of running injury at some point – whether that is a sprain, strain, or perhaps even tendonitis.


Fortunately, there are ways that you can stack the odds in your favour to minimise your chances of getting hurt. Keep on reading to discover 5 expert tips and tricks to prevent running injuries!


1. Do not overlook the importance of quality running shoes


Did you know that wearing improper shoes could increase your risk of sustaining a running injury? This is because improper shoes may affect your normal foot movement and result in foot pain, ankle sprains, runner’s knees, and lower back pain, among other injuries.


As a general rule of thumb, your foot should fit snugly in the heel of the shoe, with some leeway around your toes. Remember, your running shoes are more than just an accessory. They are what offer the support and cushioning you need as you clock mile after mile. The stress on your joints will be lessened with the aid of a good pair of running shoes, as they will be able to support your foot’s natural arch.


2. Proper warm-up and cool-down


Muscle fibres may adhere to one another as a result of the natural stress-recovery cycle of exercise. This may limit their functionality and make you more prone to injury. The ability of muscles to appropriately contract and lengthen is enabled by increased tissue mobility, which is improved by breaking down these adhesions.


Dynamic stretches, walking lunges, and brisk walking are all great warm-up and cool-down exercises that can help stimulate your muscles and extend your joint’s range of motion in these areas.


3. Progress gradually


One of the most frequent causes of sports injuries is the over usage of muscles. When it comes to running, it can be easy to get carried away with increasing your speed and distance simultaneously. However, doing so may put you at risk of progressing faster than your body can adapt, which increases the risk of sustaining a running injury. Instead, focus on either quickening your pace or adding distance to your runs at a time – this will reduce the risk of overtaxing your joints and muscles.


4. Work on improving your running form


Just as there is a proper way to swing a tennis racket, there is a right technique for running.


Some studies have found an association between fractures and other sports injuries to the impact of one’s run. Furthermore, although midfoot and forefoot strikes reduce the impact of forces, experts believe that overstriding — when the foot lands ahead of the knee — can wear down muscle, tissue, and bone.


5. Listen to your body


Most importantly, no one knows your body better than you do.


After a run, you should prepare to feel a little discomfort for a few days, especially if you are working on accelerating your speed or adding distance. However, pain should never be ignored – especially if it is sharp or lingering pain. This is your body’s way of letting you know that there might be an underlying issue that needs to be addressed.


So, if you are feeling any pain or discomfort that persists for more than a week, it would be best to seek professional help. The last thing you want is to wait months or years to seek medical attention for an injury because you believed it would heal on its own. Not only is that not always the case, but it may aggravate and worsen the issue even more.


Sports injury treatment with Affinity Pain Clinic


The unfortunate truth is that injuries are not always preventable, even when you are incredibly cautious. Common sports injuries like strains, sprains, plantar fasciitis, runner’s knee and hamstring injuries may be sustained and cause disruptions to your running journey. Keep in mind that you should never run or engage in strenuous activities when you have an injury – instead, you should seek professional help immediately.


If you are looking for sport injury treatment, look no further than Affinity Pain Clinic. We are a medical clinic that seeks to provide cost-effective, up-to-date, evidence-based therapy for a range of pain conditions – including neck and back pain treatment, joint pain treatment and muscle tear treatment in Singapore. Our certified and professional pain specialists will be able to provide you with a personalised and minimally invasive solution to your running injuries or any other pain issues.

For more information, do not hesitate to get in touch with us today!