Fitness Health & Fitness

How to avoid running injuries

The Hong Kong marathon is one of the most popular sporting events in the city – there are a lot of sore bodies in Hong Kong this week! If you pushed yourself a bit too hard on Sunday, we have some guidance on how to manage (and avoid) common running injuries.

If you’re hurting, you’re not alone. Around half of regular runners report having more than one injury each year. And, most marathon-related musculoskeletal injuries are caused by overuse. This is according to  a specialist in Orthopaedics & Traumatology at Gleneagles Hong Kong Hospital (GHK).

Common marathon injuries Gleneagles hospital
Common marathon injuries can be prevented if runners perform a proper warm-up and cool-down

Common marathon injuries

Three of the most common marathon injury areas include knees: patellofemoral pain syndrome, runner’s knee (iliotibial band friction syndrome) and hamstring muscle injuries. Leg issues like shin splints (tibial stress syndrome) and stress fractures of the tibia are also common. Finally, foot and ankle issues like achilles tendinopathy, plantar fasciitis and stress fractures of the metatarsal round out the three most common marathon injuries

Of all these issues, foot and ankle injuries are the most common injuries reported by long-distance and marathon runners.

Reducing injury risk

So, what can runners do to reduce the risk of injury? The GHK team first recommends all runners know the high risk factors that can lead to injury. For starters, a BMI (body mass index) of more than 26 puts runners at risk. Also, be aware that your training format contributes to risk. This means those runners who are not performing interval training on a regular basis have an increased rate of injury.

Common marathon injuries Gleneagles
Gleneagles experts recommend weekend warriors wear appropriate footwear

Prevention is key

Like everything to do with managing our health, prevention is better than cure. The GHK specialists recommend weekend warriors wear appropriate footwear, modify their training to an appropriate schedule, use anti-inflammatory medications when necessary, and include a proper warm-up, cool-down and stretching regime when they run.

Gleneagles care
If surgery is needed, Gleneagles is an option

Seeking professional help from GHK

GHK is a state-of-the-art private hospital committed to providing people in Hong Kong with high-quality and accessible healthcare services. The hospital offers an Orthopaedic Surgery Clinic, providing specialist medical care and nursing services to patients. The Radiology Department offers imaging tests conducted using various imaging technologies including X-ray, computed tomography (CT), magnetic resonance imaging (MRI), ultrasound, bone mineral densitometry (BMD), and more. The team offer interpretive diagnostic imaging reports and opinions to assist doctors in making the best decisions in managing patients’ conditions.

If surgery is needed for one of these common marathon injuries, GHK offers all-inclusive medical packages* with fixed-prices to help patients better manage costs. Patients are provided a fee advisory service before admission, offering high fee transparency and peace of mind.

Learn more about GHK and the surgery packages available here: Gleneagles Hong Kong Hospital.

* All-inclusive medical packages are subject to terms and conditions

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