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How to fix most common leg injuries when jogging

In fact, having a leg injury when exercising is extremely common. According to a National Runner Survey survey, in the United States in 2017, 75% of people were injured because of running. 50% of them had to stop exercising within 4 days for their bodies to recover; enough to see that this is not something we should not underestimate. So how should we run to avoid hurting our legs often? And if unfortunately an accident, what should we do? To learn more about this issue, join us to listen to the ideas of Luke Greenberg – physiotherapist, jogging coach and co-founder of MotivNY – about common leg injuries as well as How to fix them!

  1. Knee injury
    In fact, knee injury is much larger than you think. The best way to find out the cause of the pain is through a doctor’s intervention. Try to describe the specific pain as well as the affected area when running. “This is extremely important. Your knee may be the place where symptoms occur but the cause may come from another muscle area, ”Greenberg said.

Don’t underestimate them, especially if you are a beginner. “Usually, the real cause behind these problems comes from the hips or legs; or because you increase the intensity to run up too fast. This happens when you try to keep up with the intensity of your peers without prior preparation; increase pressure on the body. ”

2. Hamstring injury
If you suddenly feel stiffness behind your thighs, that’s a sign of hamstring injuries. This happens when you run too fast, run when your body is tired or by other muscle groups. Meningitis can put pressure on many different muscle groups; For example, the tendon part near the knee, the bone sits and around the mid-abdominal area.

Just like other types of injuries, you should stop exercising immediately when you feel pain. Recovery will take 6 to 8 weeks depending on the severity of the injury. In addition, you should not arbitrarily stop using previously prescribed antibiotics. “These types of foot injuries are easy to relapse through jogging, squat and deadlifting. Therefore, it is best to follow the instructions of the physiotherapist before practicing again, “Greenberg said.

3. Leg bone injury
Stinging pains that spread to the foot or knee part may stem from injuries in the shin section. This is the part under great pressure when running. “They are greatly affected by heavy exercises. Most beginners will encounter this type of injury. In addition, the selection of inappropriate running shoes is also part of the cause. ”

You need to pay special attention to this type of injury. According to experts, if you try to keep running or even just go or stand; You will increase your risk of inflammation. “This is one of the common causes of leg fractures. At the same time, it is also a sign that you are practicing the wrong technique. ”

4. Injury of Achilles tendon
Ever, on a beautiful morning, you wake up and the first thing you feel is the pain in your calf muscle? That may be a sign of Achilles tendon. This phenomenon is most common in joggers who suddenly increase the intensity and duration of exercise; makes the heel unsuitable. “Overloading pressure on these heel tendons causes them to become inflamed and erode. Normally, they only happen in one leg, “Greenberg said.

Similar to the above types of injuries, you should rest before recovering completely. However, the good news is that most cases of Achilles tendon injury can be treated quite simply. At the same time, exercises such as squat, lunge or weightlifting can also contribute to reducing body pressure on the heel; make Achilles tendon stronger.