How can I protect myself from injuries while running?
July 2, 2024 | 30,00 EUR | answered by Norbert Sauer
Dear doctor,
My name is Jonas Mattes and I am a passionate runner. In recent weeks, I have been experiencing more problems with injuries that are causing me a lot of distress. I feel like I am not able to improve my running performance as well as before, as I am constantly dealing with pain. I am worried that these injuries could have long-term effects on my health.
Currently, I am mainly experiencing pain in my knees and shins. I have already tried to improve my running technique and do specific stretching exercises, but so far not much has improved. I am wondering if there are other ways to better protect myself from injuries and improve my running performance.
Can you give me recommendations on how to best structure my training sessions to avoid injuries? Are there specific exercises that I should incorporate into my training to strengthen my muscles and relieve pressure on my joints? What other measures can I take to promote my health while running?
I would greatly appreciate it if you could help me achieve my running goals while also protecting me from injuries. Thank you in advance for your support.
Sincerely,
Jonas Mattes
Dear Jonas Mattes,
Thank you for your message and trust in my expertise as a sports physician. I am sorry to hear that you have been struggling with injuries affecting your running performance in recent weeks. It is important that you take these issues seriously to avoid long-term effects on your health.
First of all, it is good to hear that you have already tried to improve your running technique and do specific stretching exercises. These measures can indeed help prevent injuries. However, there are still further steps you can take to make your training sessions more effective and promote your health while running.
To avoid injuries and improve your running performance, I recommend carefully planning your training schedule and paying attention to important aspects such as warm-up and cool-down phases. A structured training program that includes both running sessions and strength training can help strengthen your muscles and relieve your joints. It is important to give your body adequate rest periods to avoid overloading.
In addition to your running training, you can also incorporate specific exercises to strengthen your core muscles and leg muscles into your workout. These exercises can help improve your stability and strength, which can have a positive impact on your running performance. A physiotherapist can help you develop a tailored exercise program that meets your individual needs.
It is also important to focus on a balanced diet and adequate hydration to support your performance while running. Remember that recovery after training is just as important as the training itself.
I hope that these recommendations help you achieve your running goals and avoid injuries. If the problems persist, I recommend scheduling an appointment in my office for personalized advice and examination.
I wish you success in your training and am available for any further questions at any time.
Best regards,
Norbert Sauer, Sports Physician
