Jogging is today quite popular. Joggers just part of the scene. You see them everywhere, on the street or in the park, and at all hours of the day. Just like in the 90s just about everyone was doing fitness has now become the jog almost a must for young and old. Of course, healthy exercise, it is everyone convinced. Jogging has quite some beneficial effects on body and mind. But we are sufficiently aware of the drawbacks and risks to health?
Why is jogging so popular?
- One of the reasons why jogging is so popular is the fact that it costs little. You have to pay any subscription in a sports club. There is only the cost of proper footwear and athletic clothing.
- Jogging can be done anywhere you can to speak your door and get started.
- You can only go jogging, or you can choose to walk in groups.
- You are not tied to specific days or hours. You do it when you feel like and time.
- The fact that so many people do it is contagious.
- While walking, you can empty your head. You put aside the stress and enjoy your me-time.
- You have complete control over how long and how intensely you train.
- If you walk into a forest, park or natural area, you immediately enjoy the greenery around you.
Look before you start
Who starts to jog, often have too high expectations and has no idea of possible adverse effects. Jogging is very stressful on the joints. When walking there will be approximately 2.5 times its body weight up on the joints. Especially the ankle and the knee joint to suffer. Many beginners make the same mistake: they start to intensive welding without enough rest. The body is much too heavily loaded in this way, and the risk of pain and injuries is high.
Moreover, the motivation is related to improving their performance. Jogging is a rather monotonous sport and pushing its boundaries indicates jogging an extra challenge. More and more training so increasingly longer distances run and frequently injuries.
Another dangerous aspect lies in the fact that the technique has little influence on the performance. One can, therefore, start jogging without mastering the correct technique. To prevent injuries, however, need a proper technique.
Many people go jogging because they are overweight. They hope to lose weight by jogging. However, it takes a long time before they play effectively lost kilos. Often running joggers, so months are overweight, and that is very damaging to the joints because they are overtaxed. In the beginning, one feels no pain, after all, the damage builds up very slowly. Nevertheless, if it starts to feel pain, the pain has already become chronic, and that makes the difficult healing.
Who’s going jogging without proper footwear increases the risk of injuries? Running shoes of high quality are not cheap, but they are necessary if you want to save yourself a lot of trouble.
Heel spur or Plantar fasciitis gives a sharp pain under the heel, like stepping on a nail. It is a non-bacterial inflammation of the fascia of the foot, the plantar fascia. By overloading creates small cracks that do not recover in the tendon and cause an inflammatory reaction. Include walking with worn shoes or shoes of poor quality can cause heel spurs.
Inflammation of the Achilles’ tendon
One feels pain just above the heel, on the piece that connects the heel with the fibula. The inflammation may be caused by additional pressure on the tendon when for example the ankle is too cramped. Healing takes time. The foot is, in fact, the body part that is located the furthest away from the heart. The blood supply so more slowly and thereby heal a foot too slowly. When an inflammation of the Achilles’ tendon one must rest and ice regularly put at the site of the inflammation. Optionally, one can also take anti-inflammatories.
The iliotibial band syndrome
This injury is very common in runners and is therefore called the runner’s knee. The iliotibial band is a tendon plate located on the outside of the thigh and runs from the hip to the knee. In the stretching and bending of the knee rubs the iliotibial band over the outer knee lump, a small bony protrusion in the knee. When there is too much friction, there may arise an inflammation. A nagging or burning, sometimes stabbing pain is felt on the outside of the leg, just above the knee. The pain may radiate to the thigh and buttocks.
Some runners have more chance of infection because they have example bowlegged or high arches, or because one leg is longer than the other. The inflammation can also be caused by tight or worn running shoes for long runs and walk on an inclined surface (runners often run on the descending outer side of the road). To cure is needed relative calm, walking can be replaced by less demanding sports like swimming. Regularly put ice on the affected area is beneficial.
The stretching of the iliotibial band before and after exercise can reduce the risk of runners knee. Also strengthening exercises for the glutes and hip muscles are recommended to stabilize the pelvis. Stability in the pelvis sees to it that the pressure on the iliotibial band on the outside of the knee is not too large.
Periostitis, also called shin splints or tibial stress syndrome is an injury common among novice joggers. It is an inflammation of the periosteum where the muscles attach to the bone. This damage is caused by an overload and is situated on the inner side of the tibia. The pain is aching and stabbing occurs in the early stages only to load and disappears after rest. In a further stage, the pain is always present.
Several factors can cause periostitis: incorrect running technique, poor quality shoes, walking on a hard surface to train intensively. Also, leg length discrepancy, flat feet or high arches and obesity can contribute to the cause are periosteal inflammation. In a periostitis, one should stop a while jogging, provide periodic ice on the sore, and if necessary, take anti-inflammatories. Also, can help stretching exercises on the muscles at the back of the lower leg.
Many runners suffer from low back pain. The spine is in fact heavily. To prevent back, pain can help strengthening exercises for back and abdominal muscles. The training should gradually be built up. The substrate is important, too hard surface usually more trouble. Of course, proper running shoes and a good walking technique also of great importance.
Naturally, move, and jogging in particular, good for body and mind. But often, the importance of a proper running technique, a customized training, and good running shoes underestimated. It is certainly not bad to connect you with a moving club jogging to learn under the guidance of a running coach. So you learn to walk from the start with the right technique and your workouts slowly built up. Moreover, it is usually more motivating to work out in groups and at fixed times. To avoid health problems, it is recommended to alternate jogging with less demanding sports such as cycling, hiking, and swimming.