Auteur: Podiatre Montreal
During jogging or simply running, 26 bones, 33 joints, 112 ligaments, and a network of tendons, nerves and blood vessels work together. According to experts, jogging requires a slow and progressive approach. An adequate warm-up, appropriate footwear and stretching exercises are recommended.
Avoid using just any pair of sneakers. If you are overweight, you may want to consider a less strenuous activity such as cycling or swimming.
Some experts recommend alternating between walking and jogging. Establish a regular program and stick to it. If you are a regular, active runner, we can check potential pressure points in your lower extremities.
Avoid injuries and pain
When runners suddenly change their running pace, muscle strains or more serious injuries can result. A fitness program of four days a week for 12-16 weeks is generally recommended.
You can also prevent injuries by practicing good foot hygiene. Keep your feet dry. This helps prevent blisters from forming.
If you frequently experience pain during physical activity, stop all activity and contact our practitioner.
The most common injuries associated with jogging and running are:
- The runner’s knee. This is an expression used to describe knee pain. It is often caused by hyper pronation. We then recommend the use of orthoses (plantar supports or tips) to alleviate the problem.
- Tibial periostitis. This is pain felt in the front and inside of the leg, occurring when the foot comes into contact with certain hard surfaces. We recommend that you change your running technique or use an orthosis.