It is finally that time of the year, and you are ready to start participating in marathons. It is a great way to spend with friends as well as keep fit. However, if you are not careful, it is also a way of hurting your hip or knee.
Athletes are usually prone to these injuries due to putting too much pressure on their knees and hip muscles as they sprint or run up or down a steep surface. It is always a good idea to have a proper warm-up routine before you start prepping.
Sometimes when people strain their ligaments, it is because their muscles are tight, and the sudden movements are unexpected and end up causing tears.
Let us take a look at a few ways we can reduce the knee and hip injuries by prevention.
Proper hydration is a precursor to healthy joints. Our bodies need water for most of the essential bodily functions. When you do not take enough water or your body loses more than you drink, you begin to suffer from hydration. Our joints are made of cartilage.
When we start getting dehydrated, the body directs all the available hydration to organs it considers “vital.” Since cartilage is hardly on the top of the list, it is left out and whatever hydration was there is drawn out.
When we lose water in the joints, there is no more lubrication, and without lubrication, we are more prone to injury.
If you work out already, you need to use them to strengthen yourself. Some exercises will help you build strength on your knees and hips. Lunges, squats, and glute exercises are going to come in handy.
Your body is at its best when you rest well. As you are training for your marathon, it is imperative that you get enough sleep. Lack of sleep ends you in a vicious cycle. You will start getting cravings for fast food and sugary food. Also, when you do not sleep, you wake up tired which may hinder your workouts.
The last two days before your marathon are especially important.
Cross training is another way of strengthening your muscles. You are obviously going to be running in readiness for your marathon but trying other types of exercises will be helpful. The following training will be beneficial.
Cycling, swimming, deep water running and treadmill training are excellent additions to your routine.
Physical therapists are trained in manual therapy. There is a general misconception that you should only see them when you have an injury and need rehabilitation. But the truth is, you can and should see a physical therapist before any major sporting event.
Like a personal trainer, a physical therapist is going to examine you and look for any problem areas that would make you prone to injury. They can also give you exercises that will help you strengthen your weak areas.
All these things are going to be counterproductive if you aren’t eating the correct meals. Having the right carbohydrates and good fats is the first step. Having a good breakfast before starting your workout is also essential. And ultimately, proper hydration is also going to help you out.
When you are preparing for a marathon, it is essential to listen to your body. Work out but also rest. Resting is as good as a workout. Your body can only take so much, and you should let it catch a break. Exercises for strength are also essential to prevent injury.
As you go to your next marathon make sure you enjoy it as stress can also cause the body to tense up, and you are more susceptible to injury.