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Run for it: How to avoid injuries when starting to run?

Every exercise has its own characteristic injuries, and as many have discovered this year - when you start running sometimes pains appear.

How do you deal with running injuries and what tips can help you avoid them?

The details in the article

Tags

• running

• Sport injuries

• Vitamins

In collaboration with Altman

Tuesday, May 18, 2021, 10:00 Updated: 10:07

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The hottest thing in sports.

Running man (Photo: ShutterStock)

In Israel, as in the rest of the Western world, the running trend is gaining momentum.

Running groups are the hottest thing in the park and in every corner of the neighborhood, in the gym, in the office and on social networks.

When you start running, there are quite a few factors that you should consider and get recommendations about.

For example, regarding nutrition - when and what to eat before and after training, how much water you should drink during, what training habits should be adapted and how to rest between workouts.

And most importantly - how to avoid sports injuries.

More on Walla!

3 mistakes that everyone who starts running makes - and the way to correct them

To the full article

According to various surveys, about 10 percent of exercisers (not necessarily running) suffer from muscle or joint pain, take any medication to relieve pain, need medical advice and even tend to cancel training because of it.

Not only do runners suffer, almost every amateur sport has typical injuries: meniscus tears and ankle sprains - among football and basketball players, tears and injuries to muscles and tendons in the shoulders and arms - among tennis players, even swimmers tend to suffer soft tissue injuries in the shoulder area and sometimes in the groin.

The most common running injuries are tendonitis and muscle aches in the legs, for example around the knee, calves or feet.

Other typical injuries are in the hip joints and lower back.

According to sports medicine experts, the main cause of sports injuries, and not just running injuries, is incorrect training habits, which create too much strain on the body, without proper preparation and without enough time for rest and recovery.

What to do and how to treat?

Dealing with pain and inflammation focuses on repairing the damaged muscles and tendons, through supportive care, such as physiotherapy and hydrotherapy, strengthening the muscles that move the injured limb and reducing pain with non-steroidal anti-inflammatory drugs (NSAIDs).

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• Were you injured while running?

  This is how you will treat pain without medication

• What causes sports injuries and how do we know we are suffering from one?

• A matter of unconsciousness - and also of age: about the increase in the incidence of heart attacks in women

It is also possible to treat inflammation and pain without medication: an innovative cream called Cetilar is recommended for use in reducing muscle and joint pain and improving mobility.

Stylar is based on asteric fatty acids (CFAs) that help relieve pain and inflammation, restore tissue and quickly return to routine.

The styler has no side effects, there is no limit to the duration of use of the cream and there is no fear of sun exposure during use.

Do not ignore the pain.

A man with a muscle in his leg (Photo: ShutterStock)

In addition, it is very important to ensure rest time when recovering from an injury.

Of course, the desire is to return to activity as soon as possible, and as is well known, exercise has many health benefits, including shortening the duration of recovery, in certain situations and of course - also affecting the mood.

However, when it comes to organs that have been damaged by a load, it is better to be patient and most importantly - not to ignore the pain and treat it.

Tips for preventing sports injuries

• Get help from a qualified and experienced coach, who will tailor a program that is tailored to your abilities and goals

• Always start exercising gradually, listen to your body and make sure you do not overload it

• Keep a rest - a training day and a rest day alternately will allow the muscles and tissues to recover and the energy stores to be filled

• Begin each workout with stretching and warming up, increasing the intensity of the workout gradually, especially after a day of rest or if you return to training after an injury.

• Purchase excellent shoes and replace them every few months and / or miles, according to accepted recommendations.

• Maintain a proper diet: Eating carbohydrates is important for energy stores, proteins help build and build muscle.

  You should also consider taking recommended supplements for athletes.

• Be sure to drink water.

  Fluid loss and dehydration can cause fatigue, muscle cramping and as a result - injuries and bruises.

• Take appropriate, customized supplements by nutritionists who specialize in the subject.

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