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Preparing for A Run or Jog to Prevent Injuries

Running is a tremendous way to improve circulation, cardio, and decelerate the natural effects of ageing. However, even while running or jogging, proper form is essential. Meticulously preparing for a jog or run will help you prevent injuries from occurring and improve the efficiency of your workout. Before you go for a run or a jog, keep these pointers in mind.


Common Injuries Runners/Joggers Deal With:


Blisters are the most common injury that runners must deal with, and they occur when your foot is sliding inside of your shoe. Blisters may also form if your shoes are too small and areas of your foot are continually rubbing against the shoe. Improper stretching increases your risk for shin pain, this is caused by inflammation and swelling, and the pain may spread across the entire shin bone. Individuals who frequently run, neglecting to take rest days, face a higher risk of pulling a muscle or spraining a ligament. Lastly, and perhaps the most obvious, are skin injuries. Skin injuries are caused by tripping and falling or by neglecting to apply sunscreen and then burning your face, arms or legs.


Common Reasons Why Runners/Joggers Hurt Themselves Why Exercising:


Their shoes do not fit their feet (i.e. too small, too big)

  • Their shoes are not made for running (i.e. dress shoes, sandals, boots, etc.)
  • Improper Technique (i.e. dragging your feet while running, shallow breathing, etc.)
  • Overexertion- your body needs rest days to recover fully. Skipping rest days puts you at a higher risk for injuries
  • Improper Clothing Selections- ensure that you wear light, breathable clothing while running to minimize your risk of injury
  • Running on unstable surfaces- joggers who run on grass or sand may not receive the support needed to run safely and securely


What to Do If You Hurt Yourself


Even when taking extreme precautions to minimize your risk of injury such as running in the daylight for optimal sightlines, accidents may still occur. If you do end up injuring yourself, be sure to follow these steps:


  • Don’t run- put your run on hold and address your injury. If you continue to run, you may aggravate your injury.
  • Dress soft tissue injuries with reusable ice packs and elevate the sore/injured areas.
  • Visit a doctor immediately for an assessment on your physical condition - if treatment is necessary, the sooner you get to them, the sooner the recovery process can begin.
  • Ensure you visit a physiotherapist before you begin running again- they can provide you with information to protect yourself from injuries in the future.

Running and jogging will only bolster your health, improve the effectiveness of your immune system and will improve self-confidence. Injuries are a major annoyance, but should you experience one, contact a licensed physiotherapist in your area for information on how to recover quickly and efficiently. For more information, contact Physiocare Physiotherapy today!

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