Jogging Injuries

Jogging injuries are often associated with this sport, but they are often caused by overuse and improper jogging gear. Don't be put off, however, if you're beginning jogging since these injuries tend to be common and therefore can be avoided. Below are the most common injuries and ways to avoid them.

Runner's Knee

Jogging is a high impact activity and the knees tend to take the brunt of the abuse. Each time your foot hits the ground the impact sends shock waves up your leg causing your knees and hips to absorb the impact. If you're feeling pain in the back of your knee cap then you likely are experiencing runner's knee. The good news is that a little ice, ibuprophen or other NSAID can relieve immediate pain. To prevent this injury, make sure you stretch before and after your jogs, strengthen your quadriceps and wear proper running shoes for your feet. If you are doing everything you should be doing and you're still suffering from runner's knee than a visit to a physical therapist may prove useful since they can prescribe an orthotic.

Stress fractures

Stress fractures are caused by a few things: overuse (jogging too much for your body and level of conditioning), by a calcium shortage and by biomechanical issues. This type of jogging injury is extremely painful. They take a long time to recover from and you may need to stop jogging altogether until you've healed. Be sure you're wearing the right running shoes, getting enough calcium, cross training to strengthen different muscles and not overdoing it.

Blisters

As jogging injuries go this one is a biggie. They're caused by friction and soon enough we all have to deal with them. There can be several issues that cause blisters such as improperly fitted shoes, the wrong socks, new shoes and just not having tough feet from doing this exercise long enough.

The best prevention is to wear moisture wicking socks; break in your shoes and don't over train. Be sure to protect the areas of your feet that are prone to blisters. You'll know these areas because of the rubbing. You can place protective barriers over these spots by using either mole skin or even duct tape.

Shin splints

These are really difficult to deal with because they're so painful. They're often caused by wearing the wrong shoes and over training. You can avoid shin splints by wearing the right shoes for your feet, by stretching and paying attention to your body. If you feel a strain on the front of your shins, then stop jogging. Shin splints take time to heal but using a combination of time off from jogging, using an anti-inflammatory and ice will help speed recovery.

While jogging injuries are common the majority of them can be avoided with proper preparation and common sense. Listen to your body, don't push yourself too much by over training, stretch before and after your jogs and wear proper running shoes.

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