9 tips to avoid injuries while running

The body morphology It is key to practice this sport. However, it is important that you take into account certain recommendations to avoid suffering future injuries . In this regard, the orthopedic surgeon Carlos Garza , gives you the following tips:

 

1. The first thing you need to know is if you have a injury of joint, muscle or ligament cartilage
2. Realize stretches from the cervical, dorsal, lumbar, trunk, shoulders, arms, forearms, back, hip, knee, calf, hind thigh, quadriceps and leg
3. Start gradually. Walk, jog and run. Increase distances by 10 to 20% per week
4. Check your type of foot: If it is flat, prone or hyperpronated, to decide if you are fit to run or not
5. The ideal is to have a adequate weight , so it's not ideal to start running with overweight . It is best to start with low impact exercises, such as pilate or swimming

6. Regarding the terrain, when choosing a track try to make it smooth, very regular and avoid concrete
7. When running on uneven terrain, such as a mountain, all children should be well-fortified. muscles , to avoid injuries
8. If you have no experience in running, it is recommended that you do not start in this activity if you are over 35 years old
9. Weather can affect a little. When it is cold there is more tendency to muscular contractures even tears , because the muscle does not finish relaxing

 

According to Garza Moreno, these tips are key to protecting your body, since in Mexico there is no stretching culture "and that's why they end up injured; they stop running and then they want to return to this practice, as if nothing, but it should not be like that ". see more .

 

Going with an expert in sports medicine reduces the risk of suffering 80% injuriesIf you exercise, have you already visited it? If you are interested in running or doing sports, would you go with an expert in sports medicine?


Video Medicine: Running करते समय Injury से कैसे बचें? 10 Tips To Prevent [Hindi] - HEALTH JAGRAN (March 2024).