Excessive strides, poor running technique, skipping warm-ups and pain can lead to ankle sprains and knee fatigue.
Running is a basic exercise, easy to do, suitable for many people, helping to exercise physically and live a healthy life. This form of exercise has many benefits but also potential risks. Improper running technique can lead to injuries such as sprained ankles, broken bones, knee pain… It also risks causing muscle imbalance and back pain. Runners should avoid the 5 mistakes below to avoid harming their bones and joints.
The stride is too long
Too much stride length, especially at the knees, risks leading to increased pressure on the joints. Over time, this repetitive stress contributes to arthritis and osteoarthritis. To reduce risk, runners should take shorter, more natural strides.
Ignore joint pain
According to Dr. Hemant Sharma, Head of the Department of Orthopedics and Joint Replacement, Marengo Hospital, India, ignoring pain and discomfort is a common mistake of running enthusiasts. Sometimes challenging yourself can be helpful, but ignoring the pain makes the condition worse.
Dr. Sharma recommends that runners listen to their bodies. If they feel discomfort or pain during and after exercise, they should see a doctor.
Do not warm up and relax your muscles
Not performing appropriate warm-up and muscle relaxation exercises increases the possibility of joint injury. Stretching and warm-up exercises before running help warm up muscles and joints, making running easier. Cool down exercises aim to restore joint flexibility and help reduce joint stress after a run.
You should warm up gently about 5-10 minutes before running with movements such as raising your thighs, kicking your heels to touch your buttocks, rotating your joints, pressing your body to stretch your legs…
Wrong running technique
Improper running technique can stress joints, increasing the risk of injury. Common technical errors include the foot turning too far inwards, causing greater pressure on the foot. This condition often occurs in people with flat feet.
Bending too much also disrupts breathing, causing back pain. Landing on your heels puts excessive pressure on your knees and lower legs, easily leading to pain in your lower legs.
When jogging, pay attention to raising your head, looking straight, keeping your back straight, pointing your toes forward, and relaxing your shoulders and arms comfortably.
Wear inappropriate shoes
Wearing ill-fitting shoes can increase joint strain due to inadequate traction or being too tight. The shoe does not sag and has a supportive flat sole that promotes a more natural foot posture and running form.
Prioritize choosing shoes that feel comfortable and avoid foot blisters when exercising to prevent potential injuries. Choosing appropriate clothing and exercising carefully also contributes to increasing joint health and preventing pain, especially in the knees.
