Preventing injury while running

Average rating:

'You need to build up the distances you run very gradually and you should always warm up with stretching exercises and cool down by going more slowly at the end of your run,' advises Dr Roger Wolman, consultant in rheumatology and sports medicine at The Royal Orthopaedic Hospital. This limits muscle tension and prevents muscle and ligament strains and tears. Stretching also helps the body heal and recover faster. 'Giving yourself recovery time is vital,' explains John King, a consultant orthopaedic surgeon at The London Independent Hospital, who specialises in sports injuries. 'Running through pain is just a myth. If an area is hurting, you are overdoing it. Your body needs periods of rest so it can adapt gradually to the exercise. And if the pain persists, see a specialist.' Variety is the key to minimising the toll on knees, ankles, feet and toes. 'Get off roads and onto firm grass when you can. Make sure you run different routes. That way, you're avoiding repeated strain on one part of your body.' And running in an old pair of plimsolls from the back of the wardrobe just won't do. Good, shock-absorbing trainers are vital. But for women, he stresses, there's one more piece of kit that should most certainly not be overlooked. 'Friction can lead to 'jogger's nipple', which leaves you sore, inflamed and even bleeding. But it can all be avoided by wearing a good sports bra.' For more information on preventing injury while running, visit Biofreeze Sports Clinic Where to next? Easy exercise tips: Choosing the right workout Exercise traps to avoid Tone your body in a month Diets: BMI calculator Find your perfect diet