Expert Orthopedic Advice by Dr. Abishek Agarwal, Siliguri
Running is one of the most popular forms of exercise—great for the heart, lungs, and mental health. However, improper technique, overtraining, or poor footwear can result in injuries that sideline your fitness goals. Learning how to avoid common running injuries is essential for beginners and seasoned runners alike.
In this guide, we’ll explore the most frequent running injuries, effective prevention tips, and why seeing an orthopedic expert like Dr. Abishek Agarwal in Siliguri can help you stay active without setbacks.
Why Runners Often Get Injured
Running places repetitive stress on your muscles, joints, and ligaments. When that stress exceeds the body’s ability to recover, injuries occur. The majority of running injuries are due to:
- Poor running form
- Worn-out or improper shoes
- Lack of warm-up or stretching
- Sudden increases in mileage or intensity
- Ignoring early signs of pain
Understanding how to avoid common running injuries involves a mix of proper training, strength-building, and early intervention.
Most Common Running Injuries
Before diving into prevention, here are the injuries runners most frequently encounter:
1. Runner’s Knee (Patellofemoral Pain Syndrome)
Pain around or behind the kneecap, aggravated by running downhill, squatting, or prolonged sitting.
2. Shin Splints
Pain in the front or inside of the lower leg caused by overuse or sudden changes in running routine.
3. Plantar Fasciitis
Sharp heel pain due to inflammation of the plantar fascia ligament—very common among long-distance runners.
4. IT Band Syndrome
Irritation of the iliotibial band causes pain on the outer side of the knee or hip.
5. Achilles Tendinitis
Pain and stiffness in the back of the ankle, especially in the morning or after running.
6. Stress Fractures
Tiny cracks in bones caused by repetitive impact, especially in the shin, foot, or hip.
How to Avoid Common Running Injuries
Here are proven and practical ways to prevent injuries and stay on track with your running goals:
1. Warm Up and Cool Down Properly
Always begin your run with a 5–10 minute warm-up, including light jogging and dynamic stretches. Finish with static stretches to reduce stiffness and improve flexibility.
2. Gradually Increase Your Mileage
Follow the 10% rule—don’t increase your weekly running distance by more than 10% to prevent overuse injuries.
3. Wear Proper Running Shoes
Choose shoes that match your foot type and running style. Replace them every 400–500 km to maintain support and cushioning.
4. Strength Train Weekly
Strong muscles support joints and improve running efficiency. Focus on the core, glutes, hamstrings, and calves to reduce injury risk.
5. Run on the Right Surfaces
Mix soft trails or synthetic tracks into your routine. Avoid too much concrete or uneven terrain.
6. Listen to Your Body
Pain is a signal, not a challenge. Rest if you experience consistent discomfort, swelling, or decreased performance.
7. Stay Hydrated and Eat Well
Nutrition and hydration play a major role in muscle recovery and injury prevention.
8. Get a Gait Analysis
Identifying abnormalities in your running form helps prevent repetitive strain injuries. Consult a specialist like Dr. Abishek Agarwal for guidance.
Expert Orthopedic Support in Siliguri
Featuring Dr. Abishek Agarwal – Consultant Orthopedic Surgeon
If you’re dealing with recurring running injuries or want a professional assessment of your joint health, Dr. Abishek Agarwal is among Siliguri’s most trusted orthopedic doctors. With extensive international training and years of hands-on experience, he provides cutting-edge care tailored to active lifestyles.
Why Choose Dr. Abishek Agarwal?
Specializes in sports injuries, ligament tears, and joint care
Expert in minimally invasive treatments and advanced joint replacement
Patient-first approach focused on comfort and clarity
Trusted by athletes, runners, and patients of all ages in Siliguri
Uses precise diagnostics for faster, targeted recovery
Whether you’re recovering from an injury or preventing one, Dr. Agarwal’s customized care plans offer optimal outcomes with minimal downtime.
Clinic & Contact Information
Clinic: Sunshine Ortho & Gynae Clinic
Phone Numbers:
• 8001000452 (Gynae)
• 8001000453 (Ortho)
WhatsApp: 9907717731
Email: contact@sunshinemultispecialityclinic.com
Website: www.drabhishekagarwal.com
Multispecialty Clinic: www.sunshinemultispecialityclinic.com
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- Best Ortho Care in Kolkata: www.bonedoctorgautam.com
- Website Services: www.argusdna.com
- Complete Ortho & Gyno Services: www.sunshinemultispecialityclinic.com
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FAQs on Running Injuries
Q1: What’s the most common running injury?
Runner’s knee is the most common, followed by shin splints and plantar fasciitis.
Q2: How often should I change my running shoes?
Replace them every 400–500 kilometers or every 6–8 months, depending on usage.
Q3: Can I run through the pain?
No. Running with pain can worsen injuries and delay recovery.
Q4: Should beginners run every day?
No. Beginners should run 3–4 times a week to allow rest and recovery.
Q5: What should I do if I feel a sharp pain while running?
Stop immediately, rest, and apply ice. If pain persists, consult an orthopedic specialist.
Conclusion
Knowing how to avoid common running injuries can help you run farther, faster, and pain-free. While running is a powerful way to stay fit, safety should never be an afterthought. Focus on gradual training, proper gear, and form—and always listen to your body.
If injuries do occur or you’re unsure about your joint health, trust Dr. Abishek Agarwal in Siliguri for expert diagnosis and recovery plans tailored to runners and active individuals.
Book Your Consultation Today
Ortho Queries: 8001000453
WhatsApp Assistance: 9907717731
www.drabhishekagarwal.com
www.sunshinemultispecialityclinic.com
