Prevention Tips for Marathon Injuries

The Standard Chartered Hong Kong Marathon is the largest participatory sporting event in Hong Kong. The runners, who like a good buzz, are dressed up to prepare for the fun run. Enthusiastic runners have long been practising all along in the hope of breaking through. With the start of the race just around the corner, it is sure that runners are all ready to go. However, bumps, physical interaction or even injuries may happen. Runners should only remember to put safety first and race second.

Choose your running shoes carefully for a healthy run

If running shoes do not fit properly, they will not only affect the runner's performance, but will also jeopardise foot health and increase the chance of injury. As the saying has it, if you want to do a good job, you have to do it with a good tool. The right pair of running shoes can make a big difference to a runner. When choosing running shoes, pay attention to their interior design; they should not be too new or too old. Choose a rounded toe with sufficient depth, leaving half an inch of space to allow for toe movement. The heel should be at least one inch high, and a stiffer heel will reduce the risk of foot pronation. As for the materials, softer uppers are better for ventilation, while thicker rubber soles are more shock-absorbent.

Cold compresses should be applied immediately to sprains

During practice, runners usually practice according to their ability. But on the track, they will give it their all, hoping to push themselves and their limits. Sprains of the foot and ankle are quite common and can cause injury to important tissues such as fractures, muscle strains, tendon strains or ligament strains. In the event of a foot injury such as a sprain, always stop walking immediately. Apply ice or a cold towel to the sprained area as soon as possible and wrap a bandage or cloth to achieve proper compression, then elevate the injured area. In fact, the principles of management are simply to rest, elevate the foot, apply ice and apply pressure bandages.

Sprains could affect the spine

However, if the condition is serious, or if the injury does not improve after two to three weeks, it is advisable to seek professional treatment as soon as possible to avoid sequelae. This is because there is a risk of fractures and severe soft tissue strains. In fact, a sprained ankle can be a simple sprain of the ligaments or a combination of fracture, dislocation or other tendon tissue injuries. It is important to tailor the treatment to the different injuries. A mild sprain can be healed within two weeks, while a severe sprain can take three to four months to heal fully. Whenever the foot is sprained, the patient will naturally put weight on the other foot when walking. Although it only lasts for a short period of time, it can lead to imbalances in the lower back, eventually leading to spinal misalignment and lower back pain. Early and correct treatment is essential for ankle sprains and back health.

If you accidentally sprain and the pain persists, you should seek medical advice from a specialist as soon as possible.

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