Injury Prevention Tips for Runners

Avoiding Common Running Injuries

Smart Progression: Stick to the “10% rule”—never increase your weekly distance or time by more than 10% to avoid overload injuries.

Strength & Mobility: Target weak links like the glute medius and calves for better knee and ankle stability. Supplement your running with single-leg exercises, resistance work, and dynamic stretches.

Footwear Choices: Rotate between two pairs of quality running shoes and retire them every 500–700 km for optimal cushioning and protection.

Surface Selection: Mix road, track, and trail runs to distribute impact forces, reduce joint stress, and prevent training monotony.

The Role of Professional Gait Analysis

Regular movement screens and video gait assessments at 5 Sports Health, supervised by Dr. Pooja Jhade’s physiotherapy team, can identify biomechanical flaws such as overpronation or hip drop before they become injuries.

Early correction with tailored drills, strength training, or custom orthotics reduces the risk of meniscus, Achilles, and shin problems that often plague runners.

The Early Warning Signs (and When to Get Help)

Persistent “niggles” that don’t resolve after a few days of rest.

Sudden increases in pain, stiffness, or swelling.

Difficulty maintaining regular pace without unusual fatigue.

For advanced cases like stress fractures, ligament tears, or meniscus damage, consult Dr. Nataraj H M for expert orthopaedic evaluation and, when necessary, minimally invasive or robotic-assisted surgical solutions.

Don’t let preventable injuries disrupt your stride. Whether you’re a seasoned marathoner or a beginner lacing up for your first 5K, expert support is the key to running long, strong, and pain-free. At 5 Sports Health on Sarjapur Road, Dr. Pooja Jhade provides physiotherapy-driven prevention and rehab, while Dr. Nataraj H M offers advanced orthopaedic care for more complex conditions.

Book your running check-up today at 5 Sports Health and optimize your routine for years of healthy movement!