First Author:  Shannon Goforth

Second Author:  Summer McCoy

"An ounce of prevention is worth a pound of cure"^[1]

 Principles of Injury Prevention

The best way to deal with injuries is to prevent them in the first place.^[2]

But if injuries do occur here are some steps to assess the the injury, how to treat it, and how to prevent the injury from occuring in the future.

 Common Injuries

Common Injuries range from shin pain and blisters to soft tissue injuries and skin injuries.  At some point throughout life one in every three recreational runners will have a running related injury.  The lower leg is the most injury prone area in that one in every four running related injuries occurs there.  Some other common injuries are subject to the back and groin areas. ^[3]

Risk Factors

Incorrect clothing and footwear along with overtraining and incorrect technique are all risk factors associated with running.  Overtraining (which is pushing beyond your level of fitness) can cause pulled muscles, tendons, and ligaments while straining other parts of the body.  Wearing the wrong clothing can cause over heating or cold injuries.  Without the proper footwear, shin splints and blisters are a common outcome. ^[4]  Shoes should be replaced every 300-400 miles.^[5] 

Common reasons for jogging injuries:^[6]

               - Jogging more than 3 times per week.

               - Jogging on hard, nonresilient surfaces.

               - Overloading the muscles by attempting to do too much too soon.

               - Utilizing poor form or technique.

               - Jogging excessive distances.

               - Jogging on hilly terrain.

               - Jogging when fatigued.

Especially, for college students, to me, the best way to jog is to be well rested and to have had a nutritious breakfast.  Jogging fatigued makes this recreation un-enjoyable and with causing injuries.

 Injury Prevention

Some easy prevention tips are to warm up prior to a run and cool down afterwards.  A light jog and stretching before a run is an easy way to prevent muscle strains and tears, as well as a cool down.  When running, begin  slowly at a pace where talking is manageable without breathlessness; this warm-up should last anywhere from 3-5 minutes.  ^[7]  And the cool down should be 3-5 minutes as well to preventing blood from pooling in the legs and allowing the heart rate to decrease.^[8]  When beginning a running program, plan to gradually build how long and how far to run and to not push past your level of fitness.  ^[9]  Your running/jogging program should not increase more than a 10%  weekly.^[10] 

Stretching plus warm-up made easy!

 For those of you that don't have enought time for proper stretching before a run, this is the warm-up routine for you!!  This routine will get your heart rate going while properly stretching all of the major muscle groups for an enjoyable and injury free run!

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What the experts have to say!

Here is a video that gives a little bit more of an indepth look at what areas of the leg are more prone to injuries and how to prevent them!

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