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Monday, January 30, 2023

Running Tips: Running a marathon? Here’s how to prepare your joints.

Health & FitnessRunning Tips: Running a marathon? Here's how to prepare your joints.

It’s marathon season and about 70% of runners report an injury. Marathon Race But to avoid this failure, we decided to get one. Health Expert marathon runners on board to share some top tips for joint safety. Marathons are huge accomplishments for many people who want to stay healthy and active, but they require a lot of hard work and practice, even if finishing isn’t your only goal.

The best goal is to get a good marathon experience while avoiding injuries, so like any other activity, running requires proper preparation to get the most benefits. Marathons can be quite taxing on leg muscles and joints and around 70% of runners report post-race injuries with the majority being the result of incorrect training, footwear or pushing too hard.

Ahead of marathon season, Dr. Ayman Rajani, arthroscopic surgeon and sports injury specialist at Nexus Day Surgery Center, recommends some important joint safety tips for marathon runners to ensure they start every marathon strong and healthy. Do and complete:

a) Preparing your joints before the marathon –

1. The day before your marathon, make time for activities other than leg day. “Running a marathon well requires more than just strong calves and knees. Runners can protect their joints by focusing on other muscle groups. This, in turn, you will relieve some of the stress on your joints and help spread tension throughout your body on marathon day.”

2. Runners are also more likely to develop “runner’s knee,” a condition characterized by pain caused by the wear and tear of the knee cartilage. Marathon runners can avoid runner’s knee by following an exercise plan that increases hip strength and flexibility. These exercises have been proven to relieve runner’s knee pain.

3. Dr. Ayman also emphasizes putting your joints through a stress test. He explained, “The minimum training period for any runner should be 3 to 4 months. So, they should have already experienced the distance they want to run. This means if a runner is taking part in a 21 km race, then he should have already attempted to run 21 km.

4. Furthermore, it is important that you invest in the proper gear. When asked about running shoes, Dr. Eman said, “What you wear can be the difference between a flawless finish and a trip to the emergency room. Make sure your running shoes have the proper support systems.” Even the most expensive and well-advertised “running shoes” may not provide adequate support.”

b) Running a marathon –

Dr Ayman emphasized on keeping a close eye on your appearance. “Don’t be afraid to check and improve your form regularly, especially while running. Fatigue, especially in the late stages of a run, can make our bodies stiff and runners lose their posture,” he advises. causes. This adds stress and energy to already overworked joints, increasing their risk of injury. Pain and discomfort are frequent symptoms of poor posture. Whether you have problems with your shoulders, back, or If you feel any tension in the arms, check to see if your form needs correction.”

c) Post-marathon care

Your body has been running with you for the past hour or whatever it took you to finish your run. It is clear that all parts of your body will have reached the temperature and must feel intense heat. Try showering with both hot and cold water. To explain this, Dr. Rajani said, “A marathon puts a lot of stress on your legs. Your muscles are full of “micro-tears” after a marathon. Microtears are very small tears in muscle fibers. They are also primarily responsible for increasing strength. Your body heals small tears so it can prevent further injury in the future. Showering with hot and cold water helps your body recover faster. Alternating between cold and hot water, called a “contrast shower,” helps oxygenate tired muscles and joints in your legs and can aid recovery, especially after overuse. After problems.

d) Remember to rest

Running is hard on your joints, especially if you’re a newbie with no prior experience or you’re transitioning from the couch to pushing the pavement. Doctors recommend taking at least two to three days off from joint-stressing exercise. However, don’t give up on work altogether! Light exercise promotes faster healing by getting oxygen-rich blood flowing to sore muscles. Some runners experience soreness after stopping exercise after a marathon.

e) General Recommendations – A few more things to keep in mind, regardless of what type of runner you are:

  • You should train in an environment that you would run a marathon against.
  • Maintaining a well-balanced diet means eating the right foods that your body needs to produce the energy it needs. Remember that you are disciplining and training your body for a reason.
  • The key is to increase your strength and endurance.
  • Consistency is essential.
  • The first step in marathon training will undoubtedly be mentally preparing to run and have a good time doing it.

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