Health News How to prepare joints for running a marathon What to do to avoid potential injury

health News : Running a marathon without any preparation (Continuously) found that about 70 percent had injuries of various types. Mumbai Marathon will be held on next Sunday (January 15)Mumbai Marathon) In the background, what can be done to prevent potential injuries while participating in a marathon, Dr. Nexus Day Surgery Center. Amyan Rajani, arthroscopic surgeon and sports injury specialist explains more.

Many people are eager to participate in the marathon race. Even if the goal is to participate in a marathon, it takes a lot of hard work and practice before participating in such sports to accomplish it. It is also very important to complete the marathon without any injury. Adequate preparation is necessary before running in such a competition. If this preparation is not done, there is a possibility of straining the muscles and joints of the foot. In general, about 70 percent of people suffer from various types of injuries due to not doing proper exercise, not using proper footwear and putting too much stress on the body.

for joint preparation

It is important to practice a few days before rather than running straight on the day of the marathon. Running a marathon requires strong knees and toes. Running increases the risk of knee injury. To avoid this risk, it is necessary to strengthen the waist by exercising. Any runner should train for at least 3 to 4 months. Test how far you can already run. For example, if a runner is participating in a 21 km race, he would have already attempted to run 21 km.

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when choosing running shoes

Running shoes are very important and even if you do not pay proper attention to choosing these shoes, there is still a risk of foot injury. When choosing shoes, make sure they provide the support your feet need. Expensive and highly advertised shoes are not necessarily beneficial for you.

It is necessary to know in advance what should be the position or posture of the body while running in the marathon. It will be beneficial to keep learning about it and improving it from time to time in running practice. Especially in the later stages of a race, fatigue sets in, your body stiffens, and runners change their posture. This takes its toll on the joints which are already over-stressed and prone to injury. Whether you feel some tension in your shoulders, back, or arms, it’s important to seek advice to see if you need to improve your running posture.

vigilance after marathon

After running for a long time in a marathon, the body temperature rises. So you feel very hot. In such a situation, bathing with hot and cold water helps in stabilizing the body temperature. Running a marathon puts a lot of stress on the leg muscles so the cold and hot water, known as a “contrast shower,” helps oxygenate your tired leg muscles and joints.

rest is important

After running, there is a lot of stress on the joints of the body. Especially if you do not practice running regularly, this stretch can be painful. That’s why doctors recommend not doing any kind of exercise or work that causes muscle strain for the next two to three days after a marathon. It is not even necessary to exercise at all. Light exercise promotes faster recovery from oxygen-rich blood flowing to the muscles. Some runners experience pain when they stop exercising after a marathon.

some important information

• You should train in the environment in which you will be running the marathon.
• Eating a well-balanced diet means eating the right foods that your body needs to produce the energy it needs. Remember that you are disciplined and building your body for a reason.
• The key is to increase your strength and stamina.
• Consistency is essential.
• The first step in training for a marathon is getting mentally prepared and timed to run.

– Doctor. Amyan Rajni, arthroscopic surgeon and sports injury specialist, Nexus Day Surgery Center

Note: All the above things are being given by ABP Maa only as information to the readers. ABP does not take any claim from me. Therefore, any treatment, diet and medicine should be taken only after the advice of a specialist.

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