3 Common Jogging Injuries Every Beginner Should Be Aware of
Like any other exercise, jogging carries a risk of injury. Poor form, overtraining, and improper footwear are often the culprits. Common mistakes like doing too much too soon can lead to shin splints, muscle strains, and overuse injuries. Beginners are more likely to experience these issues.
If you’re new to jogging, you have two options: start on your own or hire a personal trainer. A skilled PT can teach you proper technique and help you stay safe. Here are the most common jogging injuries every beginner should be aware of:
This type of injury is common in runners and joggers. It causes pain and inflammation in the bottom of the foot, especially after training. Even though it’s not a medical emergency, it affects your ability to run and exercise.
Common risk factors include improper footwear, overtraining, and being overweight. When you’re out of shape, the muscles in your foot are weaker and more vulnerable to injury.
Most times, treatment includes stability shoes and orthotics. Form rolling can help too. Ask a physiotherapist about these options. He can show you how to prevent and manage plantar fasciitis.
Stress fractures usually affect the feet and shin. This injury causes a small crack in the bone. Pain typically gets worse during exercise and goes away at rest.
Beginners are particularly at risk. In general, stress fractures occur when people start an exercise program after a long break, change the running surface, or suddenly increase workout intensity. These activities put stress on the delicate bones and joints in your feet, leading to injuries.
This knee injury accounts for about 16.5 percent of all running injuries. It affects the cartilage behind or around the top of your kneecap, causing pain and discomfort.
The best way to prevent this problem is to strengthen the calves and quad muscles. Certain exercises, such as the squat, lunge, calf raises, and leg extension, engage the muscles involved in jogging. They also build overall strength, increase your endurance, and boost exercise performance.
In addition to running and jogging, perform strength exercises at least three times a week. Multi-joint movements like the back and front squat will improve your fitness and reduce injury risk. Also, don’t forget to stretch before exercise to warm your muscles and prepare your heart for an increase in activity.