Sports run is currently a trend among young people. Everywhere held a wide variety of competitions run. Many emerging community also runners of all ages. Not surprising really, this is because the benefits of a good run for health and sports are cheap. However, just like other sports, jogging also can not be protected from various kinds of injuries that can spy on anyone. Here are some of the injuries that can occur:
1. Ankle sprain
This is an injury caused by stretching or tearing of the ligaments around the ankle. Ankle sprains often occur when the foot is flexed inward. Sprain usually improves with the RICE method yaiitu Rest (foot rest), Ice (given an ice pack around the affected leg), Compression (toe in compression can splint), and Elevating (legs lifted and elevated to the top)
2. Blisters
is a fluid-filled blisters on the skin surface. These injuries occur due to friction between shoes or socks with skin. Steps that can be taken to prevent the blisters are: using socks with double layer, use petroleum jelly on the area that is prone to blisters
3. Muscle Pull
is a small tear that occurs in the muscles or sometimes commonly known as muscle strain. These injuries are often caused by excessive stretching of the Orot. Treatment is RICE: rest, ice, compresion and elevation, similar to the treatment of ankle sprain.
4. Runner's knee
This is an injury that occurs due to excessive activity. Runner's knee has various causes. Cedra is often the case when tempurng knee out of its proper place. With its running time, the cartilage in the kneecap may drop from its proper place. If that happens then you may feel pain around the kneecap, especially when squatting, climbing stairs, and sit with your knees bent.
5. Achilles tendinitis
is an inflammation of the Achilles tendon. Achilles tendon is the largest tendon attached to the calf and is located at the back of the heel. Tendinitis is characterized by pain and stiffness in the tendons, especially in the mornings and the more painful when used on the move. These injuries caused by repetitive stress that occurs in the tendon. Treatments that can be done, among others, Rest, Ice, and stretching the calf.
There are still a lot of injuries that can be experienced runner. Fifth injury on only a few examples of injuries that often occur. Injuries can be about anyone both professional and amateur runners runners so as a precautionary measure still needs to be done to minimize the risk of injury while running. Preventive measures that can be taken include:
- Create a plan before starting a run - Before starting to run regularly, discuss the plan with the trainer. A trainer can plan to run appropriate to your needs and your body.
- Warm up and stretch before starting - before and after a run stretching needs to be done, especially in the calf muscles, muscle hamstring and quadriceps muscles. This is because a lot of injuries caused by heating and stretching inadequate.
- Dress accordingly - Wear appropriate clothing while running. Wear lightweight, unobtrusive when breathing. Also use other safeguards such as a hat to protect from the sun is recommended.
- Choose shoes that are appropriate to the needs
- Select the track that matches the condition of the body. Choose the path is flat, flat surface for the beginner to the condition of the body is already accustomed to it.
- Keeping the body hydrated by drinking extra water on the day that you want to run. Dijada fluid balance necessary to avoid
- Do not ignore the body! No matter how small the injury that you experience if it interferes with the activity do not hesitate to consult a doctor to be given appropriate therapy with your body condition.
