The reaction force from the road surface impacts the feet, knees, groin, sacroiliac joints, and spine when running, forcing these joints to work harder, increasing the risk of injury.
Jogging brings many benefits such as improving mood, strengthening cardiovascular and bone health, losing weight, prolonging life... This is a simple, inexpensive form of exercise suitable for all ages, so it is very popular.
MSc. Dr. Ho Van Duy An, Orthopedic Trauma Center, Tam Anh General Hospital, Ho Chi Minh City, noted that runners can suffer injuries from the feet, knees, groin, sacroiliac joints to the spine, especially the lumbar spine. Common injuries include ankle sprains, patellar tendinitis, plantar fasciitis, meniscus tears...
The high-intensity repetitive movements of the legs when running can lead to injury. Photo: Freepik
Doctor An explained that when running, the toes will hit the ground first, so the big toe joint is the first place to bear the force. If the running shoes are not soft enough to absorb the force, in the long run, it will cause degeneration of the big toe joint (the joint between the big toe and the foot).
The ankle is also susceptible to injury. The arch of the foot, which includes the muscles and plantar fascia, is responsible for reducing the impact of the ground, contributing to balance when running. Therefore, people with low arches, flat feet, or shoes without cushioning to create an arch are susceptible to ankle injuries due to poor impact absorption. Repeated injuries lead to ankle osteoarthritis and osteochondritis dissecans, causing pain and loss of running ability.
The second most common group of injuries is damage to the knee joint, sacroiliac joint and lumbar spine. When running, cartilage cells and knee joints are subjected to pressure from the body's weight pressing down and the reaction force from the ground. This accelerates the rate of joint degeneration, especially in people with outward or inward curvature of the knee. In addition, weight and running speed also create impact force on the spine and sacroiliac joint. This leads to degeneration of the sacroiliac joint and lumbar spine.
Doctor An consults about the patient's knee condition. Photo: Provided by the hospital
To get the benefits of running and prevent injuries, according to Dr. An, runners should not force their bodies to work more suddenly, and should avoid increasing the intensity of their workout by more than 10% per week. They should also do exercises to strengthen the erector spinae, hip, thigh and calf muscles, thereby reducing the risk of falls and preventing ligament and joint injuries.
During exercise, runners need to provide enough water for the body to avoid dehydration and prevent cramps. Drinking enough water also helps the heart not to work too hard to pump blood to the body, oxygen and nutrients are fully transported to the working muscles when running. Runners should wear comfortable clothes and use necessary protective equipment. Note to replace running shoes after about 600 km of use or when worn.
Any runner, whether new or experienced, is at risk of injury. Dr. An recommends that runners should not be complacent, should ensure proper rest and monitor their body for abnormalities. Stop running if you feel tired, have muscle pain, or have difficulty breathing.
Injured people need to be given first aid using the RICE method, which includes 4 steps: rest, ice, compression, and elevation. Then quickly see a doctor for timely diagnosis and intervention to prevent serious complications.
Phi Hong
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