Preventing Jogging Injuries

While running can be hard on your body, injuries can be avoided by taking care and acting sensibly. For many individuals, the pains and aches associated with jogging can be prevented by buying new shoes, changing your technique, stretching and strengthening muscles, and setting realistic goals.

Jogging injuries most commonly involve:

  • Knees
  •  Ankles
  •  Shins
  • Feet
  • Back
  • Groin
  • Hips

If you are experiencing pain, you should seek the advice of a medical professional. For example, a physiotherapist may be able to give you exercises to strengthen weak muscles and help release any tight muscles. Gradually increase how far you jog, use the appropriate equipment and get advice from fitness and healthcare professionals and your jogging experience will be a positive one.

Tips To Preventing Jogging Injuries

  • Make sure you keep well hydrated and keep up with recommended nutrition and daily vitamin and iron intake.
  • Warm up before jogging with a short brisk walk and stretches.
  • Cool down after running and make sure don't skip on stretching again. After a jog your muscles are warm and it is the best time to do some stretches, especially for the thigh and calf muscles.
  • Make sure you have shoes designed specifically for jogging and have them professionally fitted. If you jog regularly you should invest in a new pair of shoes every 12 months.
  • Jogging on soft flat areas like running ovals is best for your shins and knees.
  • Avoid jogging along roads and inhaling car exhaust fumes.
  • If your muscles are tight you should have a massage or go to the physio.
  • Don't wear layers of heavy clothing and do not run in the middle of the day.
  • Make sure you don't overexert yourself. Gradually increase the distance and frequency you jog.

Tips To Keeping Safe When Jogging

  • Run with other people. There are many running groups that you can join to enjoy the social and safety benefits.
  • If you are jogging alone, make sure someone knows where you are heading and approximately how long you will be.
  • Run with a mobile phone or whistle in case you need to call for help.
  • Don't wear headphones because they will prevent you from hearing a car, horn, dog or hazard.