Running, Jogging

Are you running properly? Jogging - Health Benefits and How to Do it. Jogging Injuries

Jogging Injuries

Jogging injuries most commonly involve:

• Knees
• Ankles
• Shins
• Feet
• Back
• Groin
• Hips

While running can be hard on your joints, injuries can be avoided by taking care and acting sensible. Most joggers will experience niggling pain, tight muscles, ligament injuries, shin splits, blisters or knee pain at some stage, but all these things are warning signs that you need to change something. Most of the pains and aches associated with jogging can be prevented by buying new shoes, changing your technique, stretching and strengthening muscles and setting realistic goals.

If you are experiencing pain in your knees or ankles you are best going straight to the physio. Most health funds will let you claim your visit and physios can offer expert advice on how you walk, place your foot, hold your hips and can help correct your posture. Physios can give you exercises to do to strengthen weak muscles and help release any tight muscle through massages. Soreness and pain are indicates that you may need to change your running style, increase your stretching time or buy new shoes. Excessive jogging on hard surfaces like bitumen roads and cerement pavements can result in serve shin splints and place enormous strain on knee joints. To reduce the pain of shin splints you should try to run on grass. Gradually increase how far you jog, increase the kilometres to quickly may also lead to sore ligaments and muscles.

Preventing jogging injuries

• Make sure you keep well hydrated and keep up with recommended nutrition and daily vitamin and iron intake.
• Warm up before jogging with a short brisk walk and stretches.
• Cool down after running and make sure don't skip on stretching again. After a jog your muscle are warm and it is the best time to do some stretches, especially for the thigh and calf muscles.
• Make sure you have shoes designed specifically for jogging and have them professionally fitted. If you jog regularly you should invest in a new pair of shoes every 12 months.
• Jogging on soft flat areas like running ovals is best for your shins and knees.
• Avoid jogging along roads and inhaling car exhaust fumes.
• If your muscles are tight you should have a massage or go to the physio.
• Don't wear layers of heavy clothing and do not run in the middle of the day.
• Make sure you don't overexert yourself. Gradually increase the distance and frequency you jog.
• Add Pilates or yoga to your fitness program. These activities target your core muscles and help to strengthen and lengthen your muscles and improve your flexibility. Pilates is particularly good for making your abdominal, back, pelvic floor, butt and leg muscles stronger. And it improves your posture. For the best results and to decrease your risk of injury try jogging 2 or 3 times a week and on your off days do a half and hour or hours of Pilates or yoga.

Factors that increase your risk of injury while jogging

• Jogging beyond your capabilities - Overtraining puts you at a greater risk of straining a muscle, ligament or tendon. And excessively long jogs make you more likely to experience shin splints, tight muscles and knee pain.
• Poor jogging style - Incorrect technique and poor style is likely to result in an injury. When you begin jogging your main concern should be on maintaining good form rather than on how many kilometres you can push yourself to achieve. Shin splints can be cured by changing the way you place your foot on landing and keeping your torso straight will prevent back, neck and should stiffness.
• Wearing old or incorrectly fitting shoes - Worn out or incorrect shoes greatly contribute to shin splints, blisters ankle and knee pain.
• Jogging on road or pavements - running on hard surfaces causes shin splints and stress fractures. Running on sand or uneven ground also increases your risk of injuring yourself.

Keeping safe when out jogging

• Run with a mate. Most towns and cities have running groups which you can join and enjoy the socially and safety benefits.
• If you are jogging alone make sure someone knows where you are heading and approximately how long you will be.
• Run with a mobile phone, whistle or siren attached to you.
• Don't wear headphones because they will prevent you from hearing a car, horn, dog or human attacker.
• Carry some coins of money in case you need to buy a drink or make a call