Running Safely – Health Risks Associated with Running
It is a bright and beautiful morning.
The sky is clear and the birds are singing. All is well with the world. You look out the window and see your super-fit next-door neighbor donning a pair of sneakers for his daily workout. They look at you and smile knowingly just before you duck behind the curtains. “I’ll show you!” you say as you hastily grab your own shoes that haven’t been worn in months and run out the door feeling very sanctimonious. But it doesn’t last long before she collapses in pain into parts of his body she never knew existed.
Running has long been hailed as the ‘It’ exercise. It gets your heart rate up, causes tons of sweat, and helps with weight loss, so it always has to be good, right? Well, maybe not so much.
There are serious health risks associated with running that could compromise your body and should never be overlooked. Here are seven to keep in mind:
1. Sudden cardiac arrest
Although the risk is about 1 in 200,000 runners, there is still a chance of cardiac arrest. Sudden cardiac arrest is an emergency and occurs when there is an unexpected loss of heart function. Difficulty breathing and unconsciousness quickly follow and lead to death if not promptly treated. Men between the ages of 30 and 40 are more prone to this, although women are not completely free of risk. The most likely cause, aside from a history of heart problems, is participating in a race that you are not really ready or prepared for.
2. Runner’s knee
Patellofemoral pain syndrome is the medical term for runner’s knee. It is caused by exercise activities that place a lot of stress on the knee. Bending over, walking, lunges, cycling, and repeated jumping are the main factors that lead to this condition. It manifests as pain around and behind the kneecap.
3. Iliotibial Band Friction Syndrome (ITBFS)
In simple terms, the IT band is a thick tendon that starts at the hip, runs from the outer thigh to the knee, and down to the shin on both legs. As it approaches the knee, it narrows and rubbing (friction) occurs between the tendon and the bone, causing inflammation. You may feel a shooting pain and swelling above the knee and the pain gradually intensifies, especially when you try to put the affected foot down.
ITBFS is very common among runners and seems to occur more often in women than in men.
4. People with arthritis
The misconception that running causes arthritis has been around for a long time. Arthritis (in this case that of the knee) is genetic. However, if you have already been diagnosed with arthritis, the continued impact on the knee when your feet hit the ground while running will worsen the condition. It is advisable to consult your doctor before starting to run.
5. Plantar fasciitis
The plantar fascia is a flat strip of tissue that connects the heel bones to the toes. Keeps the arch of your foot in place. When tightened, it swells and hurts causing a term called Plantar Fasciitis. It is the most common cause of pain in the heel and under the foot and it gets worse when you try to stand up or walk.
Although it is known to affect middle-aged people more, it often occurs in young people who stand a lot (think soldiers, guards, and athletes).
6. Ankle sprain
This is also a fairly common injury that occurs when the ankle moves in or out suddenly. Movement causes the ligament that supports the ankle to stretch and sometimes causes severe, sharp pain. The usual cause is an uneven landing surface such as sharp stones, tree limbs, and potholes.
7. Pulled muscle
An overstretched or torn muscle usually occurs due to fatigue, overuse, or improper use. For runners, the affected muscle is usually the calf and hamstrings of the legs. It causes pain of varying severity and symptoms include pain, bruising, discoloration, muscle spasms, weakness, etc.
Although it is a common occurrence, it should not be taken lightly, as some severe cases may warrant surgery to repair the affected muscle.
Now that we’ve been able to look at some of the health risks associated with running, there are many things you can do to include running in your exercise program.
1. See your doctor first if you have or suspect you have any underlying health conditions. A family history of heart problems or arthritis is a danger sign and should be reported.
2. Wear comfortable supportive shoes with extra cushioning. Why anyone would want to go running in flip flops is beyond my imagination.
3. If you’ve been inactive for a while, getting back into shape by running long distances is a big no-no. You want to start with slow walks, then gradually increase your running speed as your body adjusts to the new routine.
4. If you are overweight, it would be a good idea to lose some weight by walking briskly or even swimming vigorously before starting a running program. Remember that the biggest impact of running is on your knees and you want them to last a lifetime.
5. Remember to warm up and stretch before any strenuous exercise activity.
6. Listen to your body. Don’t try to get into punch form. If you feel pain, stop. If the pain persists and you notice swelling or inability to move the affected limb, see your doctor.
7. Running outside, while it has its advantages, could also cause problems for a careless runner. Avoid unfamiliar and uneven terrain. As stated earlier in this article, uneven terrain and loose stones are a common cause of ankle sprains.
8. Make sure you run in an environment with plenty of clean air.
When it comes to staying fit and healthy, you really have to take charge, but remember that what works for someone else may not necessarily work for you and vice versa. Your health comes first.