21/07/2020
Common injuries when running and jogging
Common injuries include:
• blisters – caused by the foot sliding or rubbing inside the shoe
• shin pain – pain and inflammation in the muscles and tendons that run the length of the shin
• soft tissue injuries – such as a pulled muscle or ligament sprain
• skin injuries – such as sunburn and bruises. Falling over while running or jogging can cause cuts and abrasions.
Risk factors for running and jogging injuries
Some of the factors that can increase your risk of injury while running or jogging include:
• Overtraining – running beyond your current level of fitness can put muscles, tendons and ligaments under strain. Shin pain is a common overuse injury in runners.
• Incorrect technique – poor running style can increase the risk of injuries. For example, running flat-footed pulls on the shin muscles and may cause small tears.
• Incorrect shoes – the wrong type of shoe can increase the risk of various injuries, including blisters and shin pain.
• Incorrect clothing – wearing the wrong clothes can contribute to overheating, sunburn or cold injuries.
• Hard surfaces – the impact of running on hard surfaces, such as bitumen, can cause injuries including shin pain and stress fractures.
• Other environmental factors – these may include running surfaces that are too loose and unstable (for example, sand), polluted air, environmental obstacles such as low-hanging tree branches, or sunburn
Health suggestions for running and jogging
Some tips to help prevent injuries include:
• Warm up before running. Include plenty of slow and sustained stretches. Make sure you thoroughly stretch the muscles in your thighs and calves.
• Cool down after running. Incorporate stretches into your cool-down routine.
• Drink plenty of water before, during and after your run.
• Don’t push too hard beyond your current level of fitness. Plan to gradually increase how long and how often you run over a few months.
• Start slowly at a pace at which you can have a conversation without breathlessness.
• Avoid running during the hottest part of the day in summer. Plan to run during the morning or evening.
• Apply SPF 30+ sunscreen to all exposed areas of skin.
• Wear layers of clothing on your upper body to avoid overheating. Wear loose cotton clothing.
• Consider having regular professional massage to relax tight, sore muscles.
• Avoid running near roads. Inhaling vehicle exhaust fumes can cause a range of breathing-related (respiratory) problems.
• Run on a clear, smooth, even and reasonably soft surface. Avoid uneven surfaces, sand and concrete.
• Gradually introduce surface changes.
Don’t wear regular sneakers when running. Professionally fitted shoes designed for running will support your feet and reduce your risk of injury. Take your old runners with you when purchasing new ones so the salesperson can identify where your shoes wear the most.
