Injury Prevention Measures Runners Need to Know

During training and competition, injuries are unavoidable. Some injuries that athletes can easily encounter include: muscle cramps, ITBS (Iliotibial Band Syndrome) lateral knee pain, hip pain, shin splint syndrome, ankle sprains, meniscus tears, bursitis… if proper attention is not paid to the training process and body care.

To limit and prevent injuries, let's refer to some measures provided by Dr. Doan Thi Kim Oanh, Specialist Level II, Head of the Outpatient – Emergency Department, Sante Hospital, shares professional insights and guidance in the article below.

1. Biological mechanism & Early warning signs

1. Proper warm-up and thorough stretching

A crucial step prior to initiating any running session is warming up and stretching. An appropriate warm-up enhances blood circulation to muscle groups, warms up the body, and improves muscle flexibility, thereby reducing the risk of spasms or muscle strains. Furthermore, post-run stretching exercises facilitate recovery, alleviate tension, and prevent long-term musculoskeletal injuries.

2. Diagnostic methods & specialized treatment protocols

2. Choosing appropriate running shoes

Selecting the correct type and size of shoes is a prerequisite. A suitable pair of shoes provides good support for the feet, heels, and knee joints, reducing shock impact from the ground to the body. It is recommended to choose running shoes with soft cushioning and good elasticity, avoiding shoes that are worn out or no longer capable of effectively protecting the feet.

3. Strengthening supporting muscles

Runners should focus on muscular strengthening, especially targeting the legs, hips, and core musculature. Supplementary exercises such as planks, squats, lunges, and upper-body conditioning also help maintain musculoskeletal stability and reduce joint load during running.

4. Correcting Proper Running Technique

Running technique plays a crucial role in injury prevention. Runners need to maintain an upright posture, keeping the head and neck neither overly hyperextended nor flexed. Land softly with the feet, avoiding heavy heel strikes. Maintaining a moderate stride length, neither too long nor too short, is also a way to minimize stress on the knee and ankle joints.

3. Preventive Advice & Home Care Regimen

5. Controlling Running Intensity and Duration
Starting with moderate intensity and gradually progressing over time is an essential principle for beginners. A reasonable training schedule should be maintained, avoiding overexertion or prolonged running in a single session. Schedule rest days between running sessions to allow the body adequate recovery time.

6. Lower Limb and Foot Care
The feet bear the greatest load during running; therefore, runners should regularly inspect and care for their feet. Injured skin areas such as blisters or calluses require prompt medical care to prevent infection. In addition, pay attention to unusual pain signs in the feet, heels, or ankles, and seek examination at a medical facility for proper management.

7. Proper Rest and Recovery

Post-workout recovery is a crucial phase that facilitates physiological regeneration and injury prevention. In addition to stretching techniques, runners can implement modalities such as physical therapy massage, cryotherapy (cold compresses), or warm baths to alleviate myalgia and reduce stress.

8. Periodic Health Check-ups

Periodic health assessments help detect potential risks or underlying issues that could lead to injury at an early stage. Runners should consult a sports medicine physician or an orthopedic specialist for routine evaluations, especially if any abnormalities are experienced during training.

Sante Hospital is an international-standard healthcare provider with strong expertise in orthopedic surgery and sports medicine. Equipped with advanced technology and a highly experienced medical team, Sante Hospital confidently delivers specialized consultations and advanced surgical interventions such as spinal surgery, joint replacement, arthroscopic surgery, axial correction, sports trauma surgery, and arthroplasty... Each trauma case demands meticulous care, from precise diagnosis to tailored treatment regimens, to ensure optimal recovery.