Marathon running is physically demanding and requires proper training, preparation, and execution. However, despite the hard work and dedication put in by runners, marathon injuries are still common. These injuries disappoint the marathon runner despite all the hard work he puts in. This article will discuss common marathon injuries and how to avoid them.
Common Marathon Injuries - Causes & Prevention
If you are a marathon runner, you need to know about marathon injuries, the causes of these injuries, and how to prevent and treat them. Along with the running tips, other precautions are necessary too to avoid injuries. The following are common running injuries:
Blisters
One common marathon injury that runners experience during a marathon is blisters. Blisters are caused by friction between the skin and the shoe or socks and can occur on the feet, toes, and heels. Ill-fitting shoes, wet or dirty socks, or a combination of both can cause this friction. Blisters can be painful and impede a runner’s performance, making it difficult to continue the race. To prevent blisters, runners should ensure that their shoes fit well and are comfortable and should also make sure to wear clean and dry socks. If a blister does occur, it is important to clean the area with soap and water and cover it with a blister pad or bandage to reduce further friction and prevent infection. It is also important to ensure the shoe is not too tight, as this can cause pressure on the blister and worsen it. Toe socks can also be useful in preventing blisters. It is also not advisable to wear a new pair of shoes on race day.
Chafing
Another common injury that runners experience during a marathon is chafing. Chafing is caused by friction between the skin and clothing and can occur in the inner thighs, armpits, and nipples. Chafing can be extremely uncomfortable and can impede a runner’s performance. To prevent chafing, runners should wear clothing that is made of moisture-wicking material and should also apply lubricant to areas that are prone to chafing. If chafing does occur, runners should clean the area with soap and water, dry it properly, and apply antibiotic ointment to prevent infection. It’s also important to ensure that the clothing is not too tight, as this can cause excessive friction and make chafing worse.
Sunburn
Sunburn is another injury that is common among marathon runners. Sunburn can be painful and can impede a runner’s performance. To prevent sunburn, runners should wear sunscreen with at least SPF 30 and clothing that covers as much of the body as possible. It’s also essential to ensure that the sunscreen is reapplied every 2 hours or as directed on the package. If a sunburn does occur, runners can apply aloe vera gel or lotion to the affected area to reduce pain and inflammation. Overuse injuries such as shin splints, stress fractures, and plantar fasciitis frequently occur among marathon runners.
Overuse Injuries
Overuse injuries such as shin splints, stress fractures, and plantar fasciitis frequently occur among marathon runners. These injuries are caused by repetitive stress on the bones and muscles and are often the result of training errors such as increasing mileage too quickly or running on hard surfaces with improper shoe supports. Shin splints are pain over the front of the lower legs caused by overuse of muscles, tendons, and bones. Stress fractures are small cracks in the bones caused by overuse and overloading. Plantar fasciitis is an inflammation of the connecting ligament at the bottom of the foot at the heel region caused by overuse or poor arch support. Overuse injuries can be debilitating and impede a runner’s performance, making it difficult to continue the race or training. To prevent overuse injuries, runners should gradually increase their mileage by about 10 per cent a week. They should also mix cross-training activities such as cycling or swimming and core and lower limb strength training. They should take preventive measures for their bone wellness. It’s also important to ensure adequate rest and recovery time and to use proper shoes with good support. If an overuse injury does occur, it is important to rest and seek appropriate medical attention.
Can Running A Marathon Make You Sick?
There is no major threat to health during marathon running. Though, it is important to know about minor illnesses and how to prevent them. The most common illnesses runners may experience are dehydration, hyponatremia, and heat-related illnesses during a marathon.
Dehydration
Dehydration occurs when a runner loses more fluids than they take in, which can lead to muscle fatigue, cramps, and heat stroke in worst-case scenarios. To prevent dehydration, it is important for runners to drink plenty of fluids before, during, and after the marathon. During the race, runners should aim to drink at least 6-8 ounces of electrolyte-balanced fluids every 20 minutes.
Hyponatremia
Hyponatremia is when the body’s sodium levels become too low, leading to swelling, confusion, and even death. This can occur when runners consume too much water and not enough electrolytes. To prevent hyponatremia, runners should consume electrolyte replacement drinks and limit their water intake during the race.
Heat-Related Illnesses
Heat-related illnesses such as heat stroke and exhaustion can also occur during a marathon, particularly in hot and humid conditions. To prevent heat-related illnesses, runners should wear lightweight and breathable clothing and avoid running during hot days. If a heat-related illness does occur, it is important to seek medical attention immediately
Conclusion
Marathon injuries are common among runners but can be prevented with proper training, preparation, and necessary precautions. Before running a marathon you must know everything about common marathon injuries and how to avoid them. Runners should ensure that their shoes fit well, wear appropriate clothing and sunscreen, and stay hydrated during the race. If an injury does occur, it is important to rest and seek appropriate medical treatment to ensure a full recovery. With the right approach, runners can enjoy the sport with less worry about the risk of injury. It is important to remember that every individual is different. What works for one person might not work for another, so listening to your body and adjusting your training and preparation is essential.
It is best to consult with your doctor before starting any training program. Seek professional guidance at Orthopedic Singapore in case of any pain or discomfort.
