Running after 40s is an amazing way to promote both physical fitness and mental well-being. However, our bodies become more vulnerable to running injuries as we keep aging after 40. Aging runners must closely monitor how their body is responding to their running routines.
Let’s explore common running injuries faced by people working on their fitness after 40. The good news is that there are practical ways to avoid them. Your injury management practices will allow you to enjoy your running for years to come.
Common Running Injuries
Runner’s Knee (Patellofemoral Pain Syndrome) –
Description – Characterized by pain around or behind the kneecap, a runner’s knee is a prevalent injury affecting runners of all ages.
Prevention – Strengthening the quadriceps and hamstrings through targeted exercises, wearing proper footwear, and going for a gradual increase in mileage instead of making drastic changes.
Achilles Tendinitis –
Description– Inflammation of the Achilles tendon, often resulting from an extended period of wrong posture while running, especially while going up and down the slopes. It can also be caused due to improper running footwear.
Prevention – Incorporating calf stretches into your warm-up routine, maintaining proper running posture, avoiding sudden increases in training intensity, and investing in supportive shoes with proper arch support are essential preventive measures.
Shin Splints –
Description – Pain along the shinbone caused by inflammation of the muscles, tendons, and bone tissue.
Prevention – Gradually increase the distance, maintain proper running form, and incorporate strength training exercises for the lower legs.
Plantar Fasciitis –
Description – Inflammation of the plantar fascia causes heel pain, especially during the first steps in the morning.
Prevention – Stretching the calf muscles and plantar fascia regularly, wearing supportive shoes with proper arch support, and avoiding excessive time on hard surfaces can aid in preventing plantar fasciitis.
Iliotibial (IT) Band Syndrome –
Description – Irritation of the IT band due to rubbing against the thigh bone or hip, leading to pain in the muscles around the knee.
Prevention – Incorporating hip-strengthening exercises, such as lateral leg raises and hip opening stretches. By wearing extra cushioned footwear and running on softer surfaces, you can help prevent IT band syndrome.
How to Avoid Common Running Injuries After 40
Proper Warm-up and Cool Down –
Engage in dynamic stretching drills before each run to activate your muscles and joints for the session. Follow up each run with a short static stretching session. It helps to enhance your flexibility and prevent stiffness.
Take professional help for persistent running injuries –
Pay attention to any discomfort or pain during and after running. If you experience persistent pain, consider adjusting your training routine and consult with a healthcare professional if needed. Sometimes, you will need to bear some moderate pain during injury rehabilitation, but you will need to give it a proper rest first to allow the healing to start. We will be talking elaborately about injury rehabilitation in our upcoming posts.
Cross-Training –
Incorporate cross-training activities, such as swimming or cycling, to strengthen lesser-used muscles. You could also use them as a break from the repetitive impact of running while still maintaining cardiovascular fitness. Swimming is an excellent upper-body workout to supplement the lower-body usage of runners.
Strength Training –
Include strength training exercises that target your key muscle groups, such as the core, hips, shoulders, backs, and lower legs, to improve the overall stability of your muscles and reduce the risk of injuries. You cannot be a good runner if you have a weak upper body. Pull-ups, chin-ups, push-ups, and handstands are excellent upper body strengtheners for runners.
Stretching session –
Even though we do squats and lunges every day, it is not enough to relax the muscle stiffness experienced by runners. For fitness after 40, you must do at least 1 dedicated session in a week exclusively for stretches. Yoga, calisthenics, and martial arts are some of the best options. It works like a body alignment technique to prevent injuries.
Right Footwear –
Invest in good-quality running shoes that provide proper support and cushioning. You must regularly replace worn-out shoes to ensure optimal shock absorption.
Running Injuries can be avoided –
With proper awareness, running after 40 can be fulfilling and sustainable. You will need to develop the awareness to understand and address the common running injuries. It will help you continue to enjoy the physical and mental benefits of running well into your 40s and beyond. Remember, a proactive approach to injury prevention is the key to a lifelong and enjoyable running journey.