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How to Recover From Common Running Injuries

By Madhusudhan Tammisetti

Running is strenuous on the muscles. Although occasional aches and pains are to be anticipated, being sidelined due to a running injury is the last thing any athlete wants. Even then, when something bothers you, such as a squeaky hamstring or a swollen knee, it may be tough to figure out what's wrong and what's causing it.

If you're suffering from an injury and are feeling alone and depressed, don't hesitate to contact a chiropractor. With sufficient rest and physical therapy suggested by the chiropractor, you may get back to running in a healthy condition.

Let's look at some techniques that may help you recover from running injuries.

Take Sufficient Rest to Recover 

The first step should be to rest the affected region for at least 72 hours. For instance, if you have an ankle sprain, the first thing to do is rest quickly and elevate the affected region for a minimum of three days.

Change Your Diet                                               

It might come as a surprise to some, but it's often important to change your diet when you're sick. You ought to start consuming anti-inflammatory diets that are high in omega-3 fatty acids, such as wild-caught fish and chia seeds.

You may also begin eating anti-inflammatory herbs, such as turmeric and ginger, as their effects are truly remarkable. Turmeric, for instance, has so many health benefits that more than 12,500 peer-reviewed papers published proving the effects of turmeric and one of its well-known healing compounds, curcumin.

Adding more fruits and vegetables into your diet is also important for recovery. Even coconut water may help you overcome a deficiency of potassium, which may help you remove contaminants from the bloodstream and recover from an infected region from a running injury.

Do Non-Impactful Exercise

Cycling and swimming are generally the best things to do, particularly if you're a runner. Cycling and swimming may strengthen bigger muscle groups such as your legs. It may also help keep the body in condition and increase blood circulation in that region, allowing you to recover faster.

Strengthen Your Muscles

Resistance band workouts are one of the easiest ways to strengthen muscles. Bands are low-impact and assist the body in moving around its entire range of motion. You may also use the bands for both the upper and lower body exercises.

It's also crucial to start working on the core muscles. You may perform several main workouts to improve your core and lower back muscles, which may help you avoid pain and injury.

Get Back to Running Slowly

Start running on softer surfaces and gradually increase the distance. People tend to raise mileage very quickly, which may result in re-injury or a new running injury. So, increase your training or athletic volume by 10 percent each week.

For more information about overcoming running injuries, or to get yours assessed, drop in to The Joint Chiropractic in your neighborhood. No appointment is necessary, and The Joint has convenient evening and weekend hours.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Austin, Tex.

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