Injured, feel the injury coming after running ? What to do to
Running is a great way to stay fit and healthy, but it can also lead to injuries. Whether you’re an experienced runner or just starting, it’s essential to know what to do when injured running. wtravl gives ou the steps you should take when you sustain a running injury.
Step 1: Stop Running
The first thing you should do when you feel pain or discomfort while running is to stop running. Continuing to run with an injury can worsen the damage and prolong the recovery process. If you’re unable to walk without pain, stop and rest.
Step 2: Evaluate the Injury
The next step is to evaluate the injury. Determine the location and severity of the pain. If the pain is intense or does not go away after a few days of rest, seek medical attention.
Step 3: Apply Ice
Ice is an effective way to reduce inflammation and pain. Apply an ice pack or a bag of frozen peas wrapped in a towel to the affected area for 15-20 minutes at a time, several times a day.
Step 4: Compression
Compression can help reduce swelling and provide support for the injured area. Use an elastic bandage or compression sleeve to wrap the affected area, but make sure not to wrap it too tightly.
Step 5: Elevate
Elevating the injured area above the heart can help reduce swelling. Prop up the affected area on pillows or a chair to keep it elevated.
Step 6: Rest
Rest is essential for the healing process. Avoid any activity that causes pain or discomfort, and take a break from running until the injury has healed.
Step 7: Seek Medical Attention
If the pain persists or is severe, it’s important to seek medical attention. A healthcare professional can help diagnose the injury and provide appropriate treatment.
Step 8: Rehabilitation
Once the injury has healed, it’s essential to start a rehabilitation program to strengthen the affected area and prevent future injuries. Consult with a physical therapist or trainer to develop a rehabilitation program that is safe and effective.
Preventing running injuries is always better than treating them. Here are some tips to prevent running injuries:
Warm-Up: Always warm up before running with some light stretching or a brisk walk to prepare your muscles.
Proper Footwear: Wear appropriate shoes that fit well and provide adequate support.
Gradual Increase: Gradually increase the intensity and duration of your runs to avoid overexerting your muscles.
Cross-Training: Incorporate cross-training activities like cycling or swimming to prevent overuse injuries.
Listen to Your Body: Pay attention to any discomfort or pain and stop running if you feel something is wrong.
Running injuries can be frustrating and painful, but with the proper care and attention, you can recover and get back to running. Remember to stop running, evaluate the injury, apply ice, compress, elevate, rest, seek medical attention if necessary, and rehabilitate. Additionally, prevention is always better than treatment, so take steps to prevent injuries by warming up, wearing proper footwear, gradually increasing your runs, incorporating cross-training activities, and listening to your body.