We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

preventing injuries

eatrainsmile
eatrainsmile Posts: 220 Member
edited December 2024 in Fitness and Exercise
What should a runner do to prevent injuries? What should be avoided? I am having pain on my leg and hips recently while running. I am so scared of having an injury. Advices are very welcome.

Replies

  • eatrainsmile
    eatrainsmile Posts: 220 Member
    I warm up at the beginning and cool down at the end. I still have temporary pain while running.
  • DavPul
    DavPul Posts: 61,406 Member
    go to youtube and look for videos of foam rolling technique. what you are talking about sounds like it may be ITBS (look that up too). Easily and cheaply treatable.
  • eatrainsmile
    eatrainsmile Posts: 220 Member
    I did. ITBS is about the pain in the knee. My pain isnt at the knee, it's on tibia (lower leg). The pain seems to be on the bone and does not extend into my knee.
  • mcfc4tony
    mcfc4tony Posts: 107 Member
    I did. ITBS is about the pain in the knee. My pain isnt at the knee, it's on tibia (lower leg). The pain seems to be on the bone and does not extend into my knee.

    It sounds like you may have these http://en.wikipedia.org/wiki/Shin_splints :sick:
  • eatrainsmile
    eatrainsmile Posts: 220 Member
    Seems so. I guess I need to see a specialist.
  • mcfc4tony
    mcfc4tony Posts: 107 Member
    Seems so. I guess I need to see a specialist.

    Good luck :wink:
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Are you relatively new to running?

    Most running injuries are a result of trying to do too much, too soon, too fast. Running is deceptively simple, put one foot in front of the other and repeat but it takes time for your body to adapt to the physiological changes and it's not uncommon for our enthusiasm to exceed our capabilities.

    Here's the link to Runners World Health & Injury section

    http://www.runnersworld.com/channel/0,,s6-241-0-0-0,00.html

    there's a lot of great information in there (including treatment and prevention of shin splints).

    BTW, have you been to a running specialty shop to have your gait analyzed? Having the right shoes can make a world of difference.
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    I used to have these problems with running - no matter how much I spent or what kind or weight of running shoe I tried or surfaces I ran on - until I tried running barefooted.

    I'm not saying that is the only way to go or it will be right for you - but just to throw another viewpoint in there. I love running barefoot on the beach, on grass or even on the pavement (sidewalk) or jogging park. Try it - you might like it.
  • pkw58
    pkw58 Posts: 2,038 Member
    Do you get the same pain from walking for long distances/time? You may just be running wrong. I did that years ago. you can have a good sports trainer watch how you run to fix it pretty quick.

    I have not started running again (funny, when I started this journey in December2011 it was one of my goals, and the weather is perfect for it - now) but I know I always had the best runs before with some light stretches, walk the first mile, run the next mile , walk the last few blocks home.

    My personal goal is to be able to run a 5k in under 30 minutes as long as I can. If your goal is speedier, I highly advise joining a local running club - the people who train for more speed can really help you out.
  • takumaku
    takumaku Posts: 352 Member
    My warm up and cooldown routine for jogging.

    1) Walk on my tip toes for a few minutes to strengthen the knees and stretch the tendons near the navicular.
    2) 3 x 10 x body weight squats holding for a count of 5 on each squat to stretch out the hamstring.
    3) Grab a tennis ball or golf ball or a water bottle and with your shoes off, step on it to appy some pressure and massage the foot.
    4) IT band stretch.
  • mcfc4tony
    mcfc4tony Posts: 107 Member
    I got a pair of these (but with the rain we having in England over the last few weeks I have not be able to use them much) and found that the worked well when I was doing my 45 min's to and from work and while I was at work so my be an idea ?
    http://www.sportsdirect.com/skechers-tone-ups-glide-mens-148000
  • mcfc4tony
    mcfc4tony Posts: 107 Member
    I used to have these problems with running - no matter how much I spent or what kind or weight of running shoe I tried or surfaces I ran on - until I tried running barefooted.

    I'm not saying that is the only way to go or it will be right for you - but just to throw another viewpoint in there. I love running barefoot on the beach, on grass or even on the pavement (sidewalk) or jogging park. Try it - you might like it.

    Your pavements must be A LOT cleaner than they are here in the UK :frown:
  • eatrainsmile
    eatrainsmile Posts: 220 Member
    @ Brian No I am not new to running. But I am new to run outdoor. I used to run on the threadmill before.

    @ Pkq No I dont get the same pain while walking.

    @ C4rl I dont run on the pavement. I run on a jogging park.

    I can normally run 5k under 30 mins but since the pain has started I am going easy with speed thus it hurts less. I am really afraid of an injury.

    I hope it's nothing serious and I thank you all for your concern.
This discussion has been closed.

Categories