{"id":7503,"date":"2016-03-22T11:21:40","date_gmt":"2016-03-22T16:21:40","guid":{"rendered":"https:\/\/brain-bodyhealth.com\/?p=7503"},"modified":"2019-03-06T13:46:10","modified_gmt":"2019-03-06T18:46:10","slug":"prevent-running-related-injuries-chiropractor-holland","status":"publish","type":"post","link":"https:\/\/brain-bodyhealth.com\/prevent-running-related-injuries-chiropractor-holland\/","title":{"rendered":"How To Prevent Running Related Injuries \u2013 Chiropractor in Holland"},"content":{"rendered":"
Running is one of people\u2019s first choices when it comes to weight loss and building endurance. However, most people do not realize the high occurrence of running related injuries. Injuries happen to 40-50% of runners every year. (1)<\/sup> In fact, new runners get hurt as frequently as 33 times for every 1000 hours of running. (2)<\/p>\n
Most of the time, the sport itself is not the problem. The assumption that anyone can pick up running without proper training is.<\/p>\n
What are the risk factors for running related injuries?<\/strong><\/h5>\n\n
This is one of the major risk factors for runners. If you were previously injured in the last 12 months, you are more likely to be injured again while running. (3)<\/sup> This may be due to incomplete recovery from previous injuries, but there is no consensus yet.<\/p>\n\n
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Running more than 40 miles a week (3)<\/sup><\/strong><\/h6>\n<\/li>\n<\/ol>\n
If you are training longer distances each week, it can overload your musculoskeletal structures beyond your body\u2019s regeneration abilities, resulting in an injury. (3)<\/sup><\/p>\n\n
A new review in 2015 (4)<\/sup> found that excessive internal rotation of the knee and adduction of the hip are risk factors for iliotibial band syndrome, which is a painful hip and knee condition common among runners.<\/p>\n
What to do<\/strong><\/h5>\n\n
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Make sure you completely recover from previous injuries. <\/strong><\/h6>\n<\/li>\n<\/ol>\n
Understand that running injuries are often related to overuse, meaning that you are overloading your joints, muscles and other soft tissues. (3)<\/sup> Overuse injuries are microtrauma that accumulates over time, so there isn\u2019t always an identifiable incidence where the injury occurs. What you are experiencing may be an existing overuse injury that is mistaken as a new injury.<\/p>\n\n
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Run in moderation. <\/strong><\/h6>\n<\/li>\n<\/ol>\n
If you are running to increase your fitness and reduce your cardiovascular risk, moderate running will do the job. When you run \u201ctoo much\u201d, the reduced risk of some diseases (e.g. cardiovascular disease, diabetes mellitus) may be offset by more injuries and arthritis. (5)<\/sup> In fact, 75% of elite marathon runners have some sort of running related pain, mostly in their lower legs. (6)<\/a><\/sup><\/p>\n\n