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How to prevent and treat Running/Walking Injuries

As we go about our usually hectic regimes, an exercise or workout routine can be a great step forward for a healthy lifestyle.

Fitness routines differ from person to person.

Therapy for post-workout injuries or sprains can include cutting back on an intensive workout plan, coming up with a new, weighted physical therapy plan, and taking prescribed medicines might fasten your healing process. By taking timely precautions, post-workout injuries can be avoided. It is important to avoid exercise related injuries and also get fast relief from aches and pains.

Here are a few helpful measures that aid in faster recovery: 

1. Adequate warm up

Stretching cold muscles can lead to inflammation or muscle soreness, a quick warm-up ensures your body is ready to take on the day. A 5-minute warm up to prepare the rest of your body for a workout can help prevent injuries.

Moreover, a quick warmup also promotes essential blood flow, thereby improving the efficiency of movement.

2. Building core strength

Your fitness routine can greatly benefit from adding strength training or slow-intensity   movement.

It helps improve the collective strength of muscles, ligaments, and tendons as the body is held in proper alignment. Strength training also helps protect your bones and joints in movement. 

Diversifying your fitness regime with some cross-training, i.e. including exercises other than running like tennis, swimming or cycling may help prevent injuries from repetitive types of exercise. 

3. RICE – Self Care For Minor Injuries

RICE (Rest, Ice, Compression & Elevation) is a simple self-care treatment measure to help reduce swelling, pain, and speed up healing.

Rest- Give the affected/injured area a minimum 48 hours of rest.

Ice – involves the application of cold therapy (ice pack) post injury to help minimize swelling, pain, or inflammation.

Compression- Wrap the injured area with a bandage (snug but not too tight) to help reduce swelling.

Elevation – Doctors recommend keeping the injured area raised whenever possible. Propping the affected area to elevate it above your heart, will help reduce swelling and remove excess fluid.

4. Massage therapy

It would be wise to try alternative recovery measures that are effective and soothing for soreness and knots in muscles.

A handheld personal massager, apart from being a feasible recovery tool, also helps relieve muscle tension, restore joint movement, and improve blood circulation.

In an unfortunate case of sore muscles, it helps speed up the recovery process and prevent recurring injuries.

The deep percussive pressure helps provide other benefits like: decrease in muscle pain, improving flexibility, and reducing post-workout stiffness. Personal massagers also provide something known as a “vibration therapy”, which indicates placing a vibrating device on areas with inflammation or muscle pain. 

This also helps limit or prevent DOMS, or Delayed Onset Muscle Soreness: the achiness felt after a relatively intense workout. 

The bottom line is all athletes and sports personnel have to deal with an injury at some point. A consultation with your physiotherapist or doctor will help identify and rule out any major damages.  

Staying fit and healthy by taking care of your minor aches and pains, helps to prevent them from becoming grave and restrictive to your lifestyle. 

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