With so many marathons coming up, a lot of enthusiasts are spending their time running and preparing for the next event. Whether you’re running alone or with friends, you need to be prepared for the injuries you might sustain during of the marathon. Here are some of the common injuries suffered by marathon runners and how you can prevent them.
• Blisters: They are formed when fluids collect under the upper layer of the skin and the affected area is damaged. When you’re running the friction between your feet and your shoes will result in blisters. Before the day of the marathon, try wearing your shoes to make sure they fit. You can also add some plasters to commonly affected areas.
• Shin Splints: Here, you will experience pain in the lower part of your legs and might reoccur because you are putting weight on your legs when running. The best way to get rid of them is by resting and icing your shins to reduce swelling.
• Sprains: They occur if ligaments in your body are stretched further than necessary. Sprains are very painful making it hard for you to put any weight on the affected area. You’re likely to experience sprains on your knees, wrists and ankles. To prevent them, wear the right footwear when running. Also, don’t forget to rest, ice the area, and bandage it for faster recovery.
• Nipple Injury: You might suffer some injury to your nipples because of the friction between your shirt and your nipples. It might not sound as bad as the rest of the marathon injuries but it might become too painful if you’re running for many hours. To prevent this, you can apply some lubrication to your nipples before you start running or add some bandages to them to avoid chaffing.
• Dehydration: When running your body will sweat a lot to cool you down. As a result, you will become very dehydrated if you’re not taking the right amount of water. Some of the symptoms of dehydration include extreme thirst, dry mouth, exhaustion and dark or smelly urine. That’s why you need to take a lot of water and fluids to prevent dehydration.
• Joint Pain: If you’re running a lot more than you’re used to, you’re going to experience some pain in your joints, especially the knees. Make sure you’re not overexerting yourself and rest properly. You can also use cold compresses to soothe the area and prevent inflammation.
Following these methods should help defend your body from common marathon injuries.