{"id":11729,"date":"2020-04-22T09:42:29","date_gmt":"2020-04-22T08:42:29","guid":{"rendered":"https:\/\/thedetoxspecialist.com\/blog\/?p=11729"},"modified":"2020-04-22T09:42:29","modified_gmt":"2020-04-22T08:42:29","slug":"running-101-how-can-you-prevent-a-future-leg-injury","status":"publish","type":"post","link":"https:\/\/thedetoxspecialist.com\/blog\/running-101-how-can-you-prevent-a-future-leg-injury\/","title":{"rendered":"Running 101 How Can You Prevent a Future Leg Injury"},"content":{"rendered":"<div id=\"thede-129148342\" class=\"thede-before-content thede-entity-placement\"><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-2337972821559110\" crossorigin=\"anonymous\"><\/script><ins class=\"adsbygoogle\" style=\"display:block; text-align:center;\" data-ad-client=\"ca-pub-2337972821559110\" \ndata-ad-slot=\"5013879607\" \ndata-ad-layout=\"in-article\"\ndata-ad-format=\"fluid\"><\/ins>\n<script> \n(adsbygoogle = window.adsbygoogle || []).push({}); \n<\/script>\n<\/div><p><a href=\"https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2020\/04\/401449-PCQNN2-2861-scaled.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-11730\" src=\"https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2020\/04\/401449-PCQNN2-2861-scaled.jpg\" alt=\"\" width=\"2560\" height=\"1709\" srcset=\"https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2020\/04\/401449-PCQNN2-2861-scaled.jpg 2560w, https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2020\/04\/401449-PCQNN2-2861-300x200.jpg 300w, https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2020\/04\/401449-PCQNN2-2861-1024x684.jpg 1024w, https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2020\/04\/401449-PCQNN2-2861-768x513.jpg 768w, https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2020\/04\/401449-PCQNN2-2861-1536x1025.jpg 1536w, https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2020\/04\/401449-PCQNN2-2861-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/a><br \/>\nRunning seems like a sports activity that anyone can do, anywhere, without any equipment. Due to this immensely widespread opinion, it\u2019s not uncommon that people suffer certain injuries to their leg, knee, ankle or foot. The truth is that some people do bounce back and maintain a normal and active life, while others unfortunately never do. This kind of injury can seriously affect your life. You\u2019re probably wondering now <a href=\"https:\/\/physioworks.com.au\/FAQRetrieve.aspx?ID=31587\"><u>how can you prevent a future leg injury<\/u><\/a>\u00a0when running? Well, keep on reading to find out about some of the tips and tricks when it comes to running safely and properly. There are plenty of things you do to protect yourself.<\/p>\n<h2><b>1.\u00a0<\/b><strong><b>Warm-up and cool-down are a must<\/b><\/strong><\/h2>\n<p>When speaking about <a href=\"https:\/\/www.runnersworld.com\/health-injuries\/a20812228\/how-to-prevent-common-running-injuries\/\"><u>how to prevent common running injuries<\/u><\/a>, the first two things we must note are warm-up and cool-down. They are simply a must and shouldn\u2019t be skipped when running. Warm-up serves to warm up the muscles \u2013 hence the name. It is an important pre-running activity by which you lightly stretch the muscles and prepare them for running. You can do some stretching activities or perhaps a light jog for just a few moments, to let your body prepare for more demanding physical activity. When you finish warming-up, you are ready for the main activity. The second important thing is cooling down. The same as a warm-up, cooling down is there to help your muscles relax and stop gradually. These two are quintessential when it comes to avoiding running-induced injuries.<\/p><div id=\"thede-3599519106\" class=\"thede-content thede-entity-placement\"><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-2337972821559110\" crossorigin=\"anonymous\"><\/script><ins class=\"adsbygoogle\" style=\"display:block; text-align:center;\" data-ad-client=\"ca-pub-2337972821559110\" \ndata-ad-slot=\"5013879607\" \ndata-ad-layout=\"in-article\"\ndata-ad-format=\"fluid\"><\/ins>\n<script> \n(adsbygoogle = window.adsbygoogle || []).push({}); \n<\/script>\n<\/div>\n<h2><b>2.\u00a0<\/b><strong><b>Increase the mileage gradually<\/b><\/strong><\/h2>\n<p>When they decide to take up jogging, people usually dive into running a few miles or kilometres immediately, without any prior experience in running. However, this isn\u2019t the right approach. You should start slowly and build up your mileage gradually in time. So, for example, you can start by jogging for a certain distance and then walking it off, then again running, repeated by walking. You can practice this way of running until you get your body used to it. And only then, when your body already has some experience, you can increase the mileage gradually. This is a good way to prevent the common leg injuries as by doing it you build your muscle strength and mobility.<\/p>\n<h2><b>3.\u00a0<\/b><strong><b>Avoid running on uneven surfaces<\/b><\/strong><\/h2>\n<p>Depending on where you run, you should be careful when stepping onto some uneven terrain or gravel-covered ground. When it comes to trail running, the most common problems are holes, tree stumps and roots. They can cause some serious problems. If you are experiencing certain problems with your lower legs, you should consider the surface you run on carefully. Have in mind that a dirt road is softer than asphalt, which is softer than concrete. Try to choose a surface where you are surrounded by nature, it\u2019ll boost your mood. That\u2019s why many Australians choose to run by the ocean, in the park or by the wetlands. However, if you do get injured despite all your precautions, make sure to book an appointment with professionals dealing with sports injuries, such as the ones in <a href=\"https:\/\/www.southcoastsportspodiatry.com.au\/\"><u>South Coast Sports Podiatry<\/u><\/a>.<\/p>\n<h2><b>4.\u00a0<\/b><strong><b>Choose appropriate running shoes<\/b><\/strong><\/h2>\n<p>We could say that the appropriate running shoes are a crucial piece of equipment when running. You should choose running shoes that suit your feet. What does this mean? For example, if you\u2019re one of the people whose feet pronate or who have low arches, you should choose shoes that provide support in both the front of the shoe and under the arch. Moreover, the heel and heel counter ought to be quite stable. On the other hand, if you have a stiffer foot or high arches, you should choose shoes with more cushion and a softer platform. Essentially, when running you should always opt for some kind of running shoes. Make sure to replace athletic shoes when the tread wears out or the heels wear down. That means that people who run regularly should replace shoes every six months, and more frequently if they are an avid runner.<\/p>\n<h2><b>5.\u00a0<\/b><strong><b>Be cautious when running uphill<\/b><\/strong><\/h2>\n<p>While running uphill is a great workout, it is also an activity that can cause certain injuries. That\u2019s why you should build up your muscles gradually for this type of activity. Also, be careful when running downhill, as it can cause even more injuries than running uphill.<\/p>\n<h2><b>6.\u00a0<\/b><strong><b>Remember to listen to your body<\/b><\/strong><\/h2>\n<p>The key to staying fit and injury-free lies in listening to your body. Always be on the lookout about the signals it sends you. Keep in mind that everybody is different and different things work for different people.<\/p>\n<p>&nbsp;<\/p>\n<p>Running is a great cardiovascular activity that has plenty of health benefits. The best way to reap all the benefits it offers is to approach it carefully and with some cautious considerations.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Running seems like a sports activity that anyone can do, anywhere, without any equipment. Due to this immensely widespread opinion, it\u2019s not uncommon that people suffer certain injuries to their leg, knee, ankle or foot. The truth is that some people do bounce back and maintain a normal and active life, while others unfortunately never&#8230;<\/p>\n<p><a class=\"more-link\" href=\"https:\/\/thedetoxspecialist.com\/blog\/running-101-how-can-you-prevent-a-future-leg-injury\/\">Read More<\/a><\/p>\n","protected":false},"author":66,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[13],"tags":[480,605,619,1763,2312,2313,2122],"class_list":{"0":"post-11729","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-health-tips","7":"tag-exercise","8":"tag-health","9":"tag-healthy-lifestyle","10":"tag-injury","11":"tag-prevent-injury","12":"tag-running","13":"tag-workout","14":"entry","15":"has-post-thumbnail"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Running 101 How Can You Prevent a Future Leg Injury - The Detox Specialist<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/thedetoxspecialist.com\/blog\/running-101-how-can-you-prevent-a-future-leg-injury\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Running 101 How Can You Prevent a Future Leg Injury\" \/>\n<meta property=\"og:description\" content=\"Running seems like a sports activity that anyone can do, anywhere, without any equipment. Due to this immensely widespread opinion, it\u2019s not uncommon that people suffer certain injuries to their leg, knee, ankle or foot. The truth is that some people do bounce back and maintain a normal and active life, while others unfortunately never...Read More\" \/>\n<meta property=\"og:url\" content=\"https:\/\/thedetoxspecialist.com\/blog\/running-101-how-can-you-prevent-a-future-leg-injury\/\" \/>\n<meta property=\"og:site_name\" content=\"The Detox Specialist\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/DetoxDiet\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-04-22T08:42:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2020\/04\/401449-PCQNN2-2861-scaled.jpg\" \/>\n<meta name=\"author\" content=\"Helen Bradford\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Helen Bradford\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/running-101-how-can-you-prevent-a-future-leg-injury\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/running-101-how-can-you-prevent-a-future-leg-injury\\\/\"},\"author\":{\"name\":\"Helen Bradford\",\"@id\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/#\\\/schema\\\/person\\\/8db46901eebfdb77c1e8a093b33ef9e6\"},\"headline\":\"Running 101 How Can You Prevent a Future Leg Injury\",\"datePublished\":\"2020-04-22T08:42:29+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/running-101-how-can-you-prevent-a-future-leg-injury\\\/\"},\"wordCount\":812,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/#\\\/schema\\\/person\\\/f2bb6af31de28b9e8b983c0a935e4f7b\"},\"image\":{\"@id\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/running-101-how-can-you-prevent-a-future-leg-injury\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/wp-content\\\/uploads\\\/2020\\\/04\\\/401449-PCQNN2-2861-scaled.jpg\",\"keywords\":[\"exercise\",\"health\",\"Healthy Lifestyle\",\"injury\",\"prevent injury\",\"running\",\"workout\"],\"articleSection\":[\"Health Tips\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/running-101-how-can-you-prevent-a-future-leg-injury\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/running-101-how-can-you-prevent-a-future-leg-injury\\\/\",\"url\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/running-101-how-can-you-prevent-a-future-leg-injury\\\/\",\"name\":\"Running 101 How Can You Prevent a Future Leg Injury - 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Due to this immensely widespread opinion, it\u2019s not uncommon that people suffer certain injuries to their leg, knee, ankle or foot. 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