THE DO’S AND DON’TS OF IN­JURY PRE­VEN­TION

Expat Living (Singapore) - - Health & Fitness -

“If you have an ex­ist­ing in­jury, DO al­low it to heal first be­fore you start run­ning, or the com­pen­sa­tion from other parts of your body may re­sult in in­juries to other ar­eas,” ad­vises Dr Lee.

If you have pre-ex­ist­ing med­i­cal or joint prob­lems, DON’T take up run­ning un­til you’ve con­sulted a doc­tor, says Dr Lee. “This is par­tic­u­larly im­por­tant if you’ve pre­vi­ously had ir­reg­u­lar heart­beats or heart prob­lems. Also, DO con­sult a doc­tor if some­one in your fam­ily has pre­vi­ously had a se­ri­ous heart prob­lem when they were young.”

While flex­i­bil­ity en­sures that your body can take the move­ment and stresses ap­plied to it while run­ning, it’s im­por­tant that you DON’T over­stretch, says Dr Lee. “Avoid do­ing too much stretch­ing and flex­i­bil­ity ex­er­cises just be­fore you start your ex­er­cise, as it can ac­tu­ally pre­dis­pose you to in­juries.” DO think about dif­fer­ent run­ning sur­faces when you run. “Hard con­crete will trans­mit more force into your an­kles, knees and hips com­pared to softer run­ning sur­faces,” says Dr Lee. “This is im­por­tant if you al­ready have ex­ist­ing joint prob­lems.”

DO in­vest in a foam roller and use it daily, says Máire. “As a new run­ner, this will be your new best friend! Due to the repet­i­tive na­ture of run­ning, your mus­cles will start to get tight due to fas­cia tight­ness, which can even­tu­ally lead to joint pain, or gen­eral aches and pains.” Foam rolling after long runs can help soothe tight fas­cia, in­crease cir­cu­la­tion and help im­prove range of mo­tion.

Dif­fer­ent run­ning styles stress dif­fer­ent parts of the body. So, if you de­cide to change your run­ning style, DO grad­u­ally make the change so that your body can ad­just to the new stresses placed upon it, says Dr Lee. “Oth­er­wise, you may pre­dis­pose your­self to bony stress in­juries or other ten­don is­sues.”

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