Running a marathon can be hard in itself. But you know what’s harder? It’s the training process when your determination is being tested every second. To top that, this is also when you’re most susceptible to injuries which may manifest as pain initially — something that fledgling runners are all too familiar with. :
But ignoring this can have a lifelong impact. There are over 500 marathon events planned in India between October 31, 2019 and October 4, 2020. And in any given year, 65%-80% runners get taken off track due to injuries. To prevent these injuries from taking a toll on your life, it’s imperative that you know how to recognize the symptoms and treat them. :
Here are some of the most common injuries that someone training for a marathon needs to watch out for :
This is a common injury that is characterized by a dull aching pain at the back of the knee. The discomfort is caused by too much pressure on the knee cap. Over time, the stress leads to wear and tear of the cartilage and the tendon, leading to misalignment of the kneecap.
The pain aggravates when the injured person exerts pressure on the area while walking or running.
Prevention hack: Follow the 10% rule to avoid exertion. This simply means, in any given week, runners should not increase their mileage by more than 10% of the previous week’s mileage.
Shin Splints, also known as medial tibial stress syndrome, is felt as pain that radiates through the length of the shin bone. Athletes are more prone to this injury when they change their work-out routines.
Rest your leg in an elevated position after every run and apply ice on your shin to help with the pain.
As the name suggests, this is a small crack in the bone caused by excess stress. Although it starts out as just a crack, it can get much worse if neglected.
Wearing proper running shoes with adequate foot support helps prevent too much pressure on the foot.
Most people feel a popping sensation when they pull a muscle. This injury manifests as a small tear in muscles that have been strained beyond their natural capacity, which in turn, leads to internal bleeding and inflammation of the injured area. In case of excessive swelling, it’s best to consult a doctor as soon as possible.
Warming up before and stretching after a run help muscles expand and relax.
This is a very common injury faced by runners. It happens when the foot twists or rolls inwards, leading to ligament tear around the ankle. It typically gets better with rest. Cold compress to the area around the ankle also helps.
Ankle strengthening exercises help make the soft tissues around the ankle stronger.
They say “prevention is better than cure” and we wholeheartedly agree. However, being marathon runners, you’d know that injuries are a part of an athlete’s life. And a good recovery program plays a crucial role in ensuring that you’re back on your feet in no time.
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