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People who run professionally or recreationally have certainly encountered problems related to the work of joints and tendons in their careers. They can be prevented by knowing how they work, what harms them and what will support their operation and proper functioning. First, some tips on how to deal with the problem once it occurs.
The most common injuries of runners occur in places that are intensively explored while running. Among them are the ankle joint, the Achilles tendon and the tendon in the middle of the sole.
Achilles tendon
Although it is the strongest tendon in the human body, injuries to this tendon also occur. If you notice that it hurts, you should give up running uphill and reduce the intensity of the running itself. Stretching the calf muscles and lubricating the sore spot with a warming ointment will help. Massage the sore spot gently. You can also use an ice cube to massage, which will reduce swelling
Sore sole? – plantar fascia problem
When the sole starts to hurt, it means that the tendon is not stretched properly. The best results can be achieved by using a tennis ball massage by rolling it with your foot on the floor. It is also worth checking whether we have properly selected running shoes, then orthopedic insoles will help.
Ankle
The basic element of rehabilitation of a sprained ankle joint is its relief and healing of broken passive stabilizers. At the same time, training of active stabilizers should take place. In practice, this means gentle training on a stable surface under the supervision of an orthopedist.
A rescue for tendons
Relief and intensive massage are very important in the rehabilitation of damaged tendons.
Relief can be achieved through water training. Water relieves muscles and tendons and additionally puts up a lot of resistance. In such a workout, you should immerse yourself in water up to chest height and do a running workout for about 15-30 minutes.
3 things for safe running:
Each training should consist of three constant elements:
– warm-ups
– proper training
– so-called cool down, i.e. calming down the pulse along with stretching
An important element in running is warming up, because it prepares the body for exercise, thanks to which we can run more efficiently and effectivelybut warming up also prevents injuries.
If the distance you intend to run is short, the warm-up should be intense. You can do a few bends, squats, arm and leg swings, torso twists. You can also jog 1-2 km around the house or along your favorite route. Muscle stretching exercises should also be used as a warm-up. They will be better prepared for the effort.
After the training, intensive running, you should go to a jog and then to walking. This will help to calm down the pulse, even it out and ‘calm down’ the warmed up muscles.