How to run injury free?

You start training for your first marathon with full enthusiasm. After a month you feel some twinges in your knee, ankle or foot. You do some stretches, some colleague or veteran/ expert in your running group gives you some tips to recover from those aches and pains and you pop some pills to keep yourself running- this is a very common scenario. After a few runs maybe 50 or 100, you are back on your couch with an icepack on your knee. Even with the advancement of technology related to running shoes and researches related to form, Read the most simple & comprehensive guide for common running mistakes and how to avoid them to run injury free.running surface, muscle strength and biomechanics as many as 79% of runners take a break from running because of injuries.

There can be many reasons why runners get injured, we will discuss them one by one. Also, you will receive tips on how to avoid running injuries. Continue reading....

1. Poor running form or technique

Running for shorter distance is fairly easy you just lace up your shoes and walk at a fast pace. But when it comes to running long distances, things become complex. Proper running is all about good mechanics which in turn depends on flexibility as well as strength of the muscles, these help you to maintain a good posture. In simple words, better the form, easier it will feel while running and there will be fewer chances of injury.

2. Bio-mechanical imbalances / Body asymmetries.

Biomechanical imbalances or asymmetries can be understood as the difference of strength and mobility between either side of the body or when compared with baseline normal. The human body is built asymmetrically and it is normal to have some asymmetries in our body as we use the left and right side of our body differently and over time there are strong differences between the left and right side.

During running, your body is pushed to its limits and small asymmetries are suddenly magnified. Muscle weaknesses that were never noticed during walking can now cause big problems and weak muscles can fatigue easily. As soon as a muscle is under fatigue, it stops working properly. This forces other muscles (muscles that shouldn’t be working) to step-up, take over and do more than they’re supposed to. That’s what eventually leads to injuries.

3.Too much too soon.

Increasing distance/ speed or running for a longer time is another most common cause of injury in runners. Without sufficient recovery, the body will not be able to adapt to the stresses of training and performance will not improve. Insufficient recovery leads to fatigue and can be detrimental to achieving training goals and may lead to injury.

4.Weak knees & hips

Weakness around knee and hip can be the reason for these injuries. When you don't train properly you may develop weakness in your gluteus medius, gluteus maximus, and imbalance around thigh muscles. One part of the quadriceps called VMO also goes for weakness.

5. Running on hard and uneven surfaces.

Every running surface has its pros and cons. Like running on the road gives you a lot of consistency and uniformity but as it is hard it jolts the joints because of ground reaction forces. Similarly, the ground reaction force on concrete is harder than running on the road. The grass is softer on the joints but it doesn't provide stability. Your foot and knee can turn inwards putting more load on muscles and joints. Same as grass, trail or wood chip surface put less impact on the joints but running on an uneven surface can lead to injuries.

6.Misfit/wrong running shoes

Shoes are the most important piece of equipment for runners. A good shoe can reduce the risk of injury as they alter the repetitive forces applied to the body. If you wear a shoe which matches your foot type and feels comfortable will put less strain on joints and muscle, minimizing wear and tear due to repetitive movement. Continue reading....

Author is Principal Physiotherapist & Co-founder at Synchrony orthopedic & sports physiotherapy Clinic