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In August, we are doing a series about marathon preparation. With the Dublin Marathon on October 27th, you are probably in the middle of your training. While you are training for your marathon or half marathon, it is important to prepare for common marathon injuries that could take place while running.
First Blog: Benefits of Running a Marathon or Half Marathon – link here
Second Blog: How to Prepare for your First Marathon or Half Marathon – link here
Third Blog: Common Marathon Injuries
Fourth Blog: How to Avoid Injuries During a Marathon or Half Marathon
In this blog we will give you common injuries while you are training and running your marathon and tips for prevention.
Blisters are very common, you might suffer with them when training or running your marathon. A blister is a fluid collection under a top layer of your skin. This occurs due to friction. To prevent blisters, use blister plasters in areas that you know you are going to get a blister. It is also very important to wear-in your trainers and wear correct socks to prevent blisters.
Shin splints are pain in your shins. This pain is caused by repeated impact of your weight on your legs. This repeated pressure is intensified by running. A physiotherapist needs to treat shin splints. A way to cope with shin splints is to not preform high impact exercises. You can still work out, but it needs to be a low-impact exercises like swimming.
Thigh chafing is a common injury. Chafing is pain and irritation of the skin that is caused by your thighs or underarms rubbing against each other. To prevent thigh chafing, you should wear compression shorts. You can also use lubricant like Vaseline. This helps you because it can reduce friction.
Joint pain is another common marathon injury occurred while you are training, this may be because you are running more than you have in the past. Pain can happen when your joints are inflamed. Joint pain can make your training more difficult. A way to prevent joint pain is to not over exert yourself while training. Adequately managing the training load is the most important factor for managing joint pain. To help reduce the pain, you can use ice your joints.
Dehydration is another common problem that can occur when you are training and running a marathon. During exercise we often lose a lot of water through perspiration. This is our body’s way of regulating temperature and can lead to dehydration, if fluids aren’t replaced. Runners must ensure they are sufficiently hydrated before, during and after your run. Correct hydration will maximise your performance. To prevent dehydration, make sure you are drinking water before, during and after your runs. It is also important to drink more water during the summer because the heat can make you dehydrated faster.
Cramps are pain in your muscles. They occur when your muscles tighten and stay tight for long periods of time. To prevent cramps, you should rest after long training sessions. Another way to prevent cramps is to make sure you are getting enough sodium. Sodium is important because low sodium in your body causes cramps. Adequate stretching and replenishment of fluids and electrolytes that are often lost through sweating during your run will help prevent cramps.
Dizziness is a common occurrence after runs when your blood pressure is low. It happens when you finish your run because your blood pressure drops when you stop moving. To prevent dizziness, make sure you keep moving and cool down. This allows your blood pressure drop slowly.
For more common injuries, click here.
At Ballsbridge Physiotherapy, we can help you with many injuries and conditions. We treat many common sports injuries. If you need help and guidance please contact the clinic today by phone (01) 660 6582 or book online.