{"id":326,"date":"2018-03-09T11:01:02","date_gmt":"2018-03-09T11:01:02","guid":{"rendered":"https:\/\/www.starimagingindia.com\/contact\/?p=326"},"modified":"2018-10-08T10:42:03","modified_gmt":"2018-10-08T05:12:03","slug":"how-to-prevent-running-injuries","status":"publish","type":"post","link":"https:\/\/starimagingindia.com\/Contact\/how-to-prevent-running-injuries\/","title":{"rendered":"How Do You Prevent Running Injuries? Our In-House Marathoner, Dr. Walunj, Explains."},"content":{"rendered":"<style type=\"text\/css\"><\/style>\n<section class=\"kc-elm kc-css-3939321 kc_row\">\n<div class=\"kc-row-container  kc-container\">\n<div class=\"kc-wrap-columns\">\n<div class=\"kc-elm kc-css-2960446 kc_col-sm-12 kc_column kc_col-sm-12\">\n<div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-3905156 kc_text_block\">\n<p><span style=\"color: #323232; font-family: AvenirLTStdBook;\">Running is not just a physical activity but also a mental game. Whether you\u2019re an occasional \u2018neighbourhood park\u2019 runner or a seasoned marathoner, there\u2019s always a smart way of running. We caught up with Dr. Shailendra Walunj, our consultant radiologist and a regular runner (who tries to run a minimum of 2 full marathons a year), for a quick chat on how to run smarter and avoid running the risk of injuries. Read on to find out more!<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"kc-elm kc-css-3520464 kc_row\">\n<div class=\"kc-row-container  kc-container\">\n<div class=\"kc-wrap-columns\">\n<div class=\"kc-elm kc-css-3000313 kc_col-sm-12 kc_column kc_col-sm-12\">\n<div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-2679182 kc-title-wrap \">\n<h5 class=\"kc_title\">Train well to run well<\/h5>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"kc-elm kc-css-3751303 kc_row\">\n<div class=\"kc-row-container  kc-container\">\n<div class=\"kc-wrap-columns\">\n<div class=\"kc-elm kc-css-4354572 kc_col-sm-12 kc_column kc_col-sm-12\">\n<div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-1779783 kc_text_block\">\n<p><span style=\"color: #323232; font-family: AvenirLTStdBook;\">Nobody can just wake up one day and run a marathon right out of the gate. If they do attempt this, they\u2019ll most likely land up at the doctor\u2019s the next day. According to Dr. Walunj, training is crucial to prevent injuries. Specialised training helps you develop the right muscles needed for endurance running, without which your muscles will be weak and unable to support you during the race. \u201cNowadays, people can benefit from a plethora of good running apps that help you train systematically. Alternately, consider joining a running group or an academy to train under a knowledgeable coach,\u201d advises Dr. Walunj.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"kc-elm kc-css-595018 kc_row\">\n<div class=\"kc-row-container  kc-container\">\n<div class=\"kc-wrap-columns\">\n<div class=\"kc-elm kc-css-820795 kc_col-sm-12 kc_column kc_col-sm-12\">\n<div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-3278844 kc-title-wrap \">\n<h5 class=\"kc_title\">Good shoes are the heart and sole of proper running<\/h5>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"kc-elm kc-css-1810601 kc_row\">\n<div class=\"kc-row-container  kc-container\">\n<div class=\"kc-wrap-columns\">\n<div class=\"kc-elm kc-css-2648799 kc_col-sm-12 kc_column kc_col-sm-12\">\n<div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-3638536 kc_text_block\">\n<p><span style=\"color: #323232; font-family: AvenirLTStdBook;\">For Dr. Walunj, your shoes are the most important running gear you need to focus on. A good shoe is one that fits you perfectly, without cramping your toes or being oversized. The sole should be firm, but not too firm. Most professional running shoes available in the market are good to begin with. So what does Dr. Walunj rely on? His hardy pair of Asics!<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"kc-elm kc-css-952255 kc_row\">\n<div class=\"kc-row-container  kc-container\">\n<div class=\"kc-wrap-columns\">\n<div class=\"kc-elm kc-css-3914617 kc_col-sm-12 kc_column kc_col-sm-12\">\n<div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-4270522 kc-title-wrap \">\n<h5 class=\"kc_title\">Get, set, eat \u2013 focus on your diet<\/h5>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"kc-elm kc-css-3118465 kc_row\">\n<div class=\"kc-row-container  kc-container\">\n<div class=\"kc-wrap-columns\">\n<div class=\"kc-elm kc-css-3496290 kc_col-sm-12 kc_column kc_col-sm-12\">\n<div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-2797942 kc_text_block\">\n<p><span style=\"color: #323232; font-family: AvenirLTStdBook;\">A proper diet can make or break you \u2013 quite literally. \u201cIn my experience, most runners suffer from protein deficiency,\u201d explains Dr. Walunj \u201cOn rest days, you need to eat 1 gram of protein per kilogram of body weight; and when you train, you should have at least 1.2 grams of protein per kilogram of body weight. This is because your muscles undergo wear and tear when you run; and your body needs protein to build them up again. If your body falls short on protein, the muscles will not recover properly, setting you up for a possible injury. Apart from consuming protein rich food, make sure your diet is balanced \u2013 eat 2 fruits daily and as much raw food as possible. Processed food is the bane of every athlete \u2013 stay away from this and excess sugar; and focus on maintaining healthy body fat levels that fall below 20%.\u201d<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"kc-elm kc-css-169940 kc_row\">\n<div class=\"kc-row-container  kc-container\">\n<div class=\"kc-wrap-columns\">\n<div class=\"kc-elm kc-css-1846653 kc_col-sm-12 kc_column kc_col-sm-12\">\n<div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-2071319 kc-title-wrap \">\n<h5 class=\"kc_title\">Weight training helps<\/h5>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"kc-elm kc-css-2039709 kc_row\">\n<div class=\"kc-row-container  kc-container\">\n<div class=\"kc-wrap-columns\">\n<div class=\"kc-elm kc-css-2843936 kc_col-sm-12 kc_column kc_col-sm-12\">\n<div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-4340455 kc_text_block\">\n<p><span style=\"color: #323232; font-family: AvenirLTStdBook;\">In the beginning, Dr. Walunj didn\u2019t think lifting weights had anything to do with running. However, that changed soon enough. \u201cI saw the people in my running group training regularly with weights and realized that weight training helps strengthen the muscles, while reducing wear and tear and preventing injuries. So I jumped right into it and what a significant difference it has made to my stamina, endurance and overall performance!<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"kc-elm kc-css-1829723 kc_row\">\n<div class=\"kc-row-container  kc-container\">\n<div class=\"kc-wrap-columns\">\n<div class=\"kc-elm kc-css-1235650 kc_col-sm-12 kc_column kc_col-sm-12\">\n<div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-4347758 kc-title-wrap \">\n<h5 class=\"kc_title\">Pre-race care<\/h5>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"kc-elm kc-css-3276929 kc_row\">\n<div class=\"kc-row-container  kc-container\">\n<div class=\"kc-wrap-columns\">\n<div class=\"kc-elm kc-css-812723 kc_col-sm-12 kc_column kc_col-sm-12\">\n<div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-2945956 kc_text_block\">\n<p style=\"box-sizing: border-box; margin: 0px 0px 10px; color: #323232; font-family: AvenirLTStdBook;\">Before any race, Dr. Walunj makes sure he gets in a good night\u2019s sleep. \u201cWithout sufficient sleep (at lease 6-8 hours), you\u2019ll lack stamina and focus, which will make you a prime target for injuries. Apart from getting enough rest, I also make sure to eat light the day before the race. Generally, I avoid having eggs and meat\u00a0 \u2013 rice and dal is my go-to dinner on the night before D-day.<\/p>\n<p style=\"box-sizing: border-box; margin: 0px 0px 10px; color: #323232; font-family: AvenirLTStdBook;\">On the morning of the race, I recommend eating a light breakfast (bananas and milk) 1 hour prior to the commencement of the race. An important rule of thumb? Finish your meal an hour before the marathon to give your stomach sufficient time to process and empty out the food. Also, remember to have adequate carbs and fats before the race, so your body has fuel to burn.<\/p>\n<p style=\"box-sizing: border-box; margin: 0px 0px 10px; color: #323232; font-family: AvenirLTStdBook;\">Another key point to consider is a good warm-up routine. Countless studies have proven that warm-ups enhance performance and prevent injuries. Pro tip \u2013 While warming up, first loosen your muscles with light aerobic activities \u2013 don\u2019t stretch your muscles when they are cold. Also, don\u2019t try any new warm-up routines on race day, stick to the exercises your body has been used to,\u201d adds Dr. Walunj.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"kc-elm kc-css-2819837 kc_row\">\n<div class=\"kc-row-container  kc-container\">\n<div class=\"kc-wrap-columns\">\n<div class=\"kc-elm kc-css-4310152 kc_col-sm-12 kc_column kc_col-sm-12\">\n<div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-1584021 kc-title-wrap \">\n<h5 class=\"kc_title\">Four important post-race routines<\/h5>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"kc-elm kc-css-1136771 kc_row\">\n<div class=\"kc-row-container  kc-container\">\n<div class=\"kc-wrap-columns\">\n<div class=\"kc-elm kc-css-3699207 kc_col-sm-12 kc_column kc_col-sm-12\">\n<div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-1576346 kc_text_block\">\n<p><span style=\"color: #323232; font-family: AvenirLTStdBook;\">\u201cAfter any race, there are 4 things I do to ensure quicker muscle recovery,\u201d says Dr. Walunj. \u201cFirst on my list is the cool-down session \u2013 this involves stretching every muscle to ease soreness. When you run, your muscles are in a state of partial contraction (also known as spasms). Stretching helps put an end to these spasms. The second aspect relates to food \u2013 I pile on the protein to feed my sore muscles. The third thing is my most favourite part \u2013 I pamper myself with a massage or a spa session! Massages and steaming ease inflammation in the muscles, increase blood flow and speed up muscle recovery. Lastly, I avoid hitting the gym for a heavy workout immediately after the race \u2013 I wait for a couple of days. Meanwhile, I keep fit by going for light jogs.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"kc-elm kc-css-2893520 kc_row\">\n<div class=\"kc-row-container  kc-container\">\n<div class=\"kc-wrap-columns\">\n<div class=\"kc-elm kc-css-4271191 kc_col-sm-12 kc_column kc_col-sm-12\">\n<div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-2374106 kc-title-wrap \">\n<h5 class=\"kc_title\">What if one does get injured while running?<\/h5>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"kc-elm kc-css-1810116 kc_row\">\n<div class=\"kc-row-container  kc-container\">\n<div class=\"kc-wrap-columns\">\n<div class=\"kc-elm kc-css-1719544 kc_col-sm-12 kc_column kc_col-sm-12\">\n<div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-660658 kc_text_block\">\n<p><span style=\"color: #323232; font-family: AvenirLTStdBook;\">\u201cIf you\u2019re experiencing pain with every step you take, stop running immediately,\u201d advises Dr. Walunj. \u201cThere are no hero points for injuring yourself \u2013 get out of the race and immediately begin the RICE (Rest, Ice, Compression, Elevation) treatment. In other words, rest the injured part, apply ice to arrest inflammation, apply compression with a crepe bandage and keep the injured muscle elevated \u2013 above the level of your heart. You can also apply an analgesic cream to help with the pain. If your pain doesn\u2019t subside within 3 days and is hampering your everyday movement, you need to immediately go visit an orthopaedic doctor. The doctor will then recommend an MRI or X-ray if necessary. The key takeaway here is to not ignore pain \u2013 because if your muscle does not heal well, it will end up being a constant source of trouble throughout your life.\u201d<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"kc-elm kc-css-1086405 kc_row\">\n<div class=\"kc-row-container  kc-container\">\n<div class=\"kc-wrap-columns\">\n<div class=\"kc-elm kc-css-2648764 kc_col-sm-12 kc_column kc_col-sm-12\">\n<div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-213028 kc-title-wrap \">\n<h5 class=\"kc_title\">Any other tips?<\/h5>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"kc-elm kc-css-994680 kc_row\">\n<div class=\"kc-row-container  kc-container\">\n<div class=\"kc-wrap-columns\">\n<div class=\"kc-elm kc-css-1404982 kc_col-sm-12 kc_column kc_col-sm-12\">\n<div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-3686283 kc_text_block\">\n<p><span style=\"color: #323232; font-family: AvenirLTStdBook;\">\u201cYes! Remember to enjoy the race and not get carried away competing with others! The only competition you have to worry about is yourself. Pace your run and take it slow and steady, to avoid overexertion. I highly recommend joining a Pace Group that matches your rhythm, especially for long distance runs. That way, you won\u2019t be tempted to race every other person who overtakes you, like I did, during my first marathon,\u201d concludes Dr. Walunj with a smile.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"kc-elm kc-css-3769587 kc_row\">\n<div class=\"kc-row-container  kc-container\">\n<div class=\"kc-wrap-columns\">\n<div class=\"kc-elm kc-css-1551887 kc_col-sm-12 kc_column kc_col-sm-12\">\n<div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-1170689 kc-call-to-action kc-cta-2 kc-is-button\">\n<div class=\"kc-cta-desc\">\n<h2>About Star Imaging<\/h2>\n<div class=\"kc-cta-text\">For more information on (MRI\/CT\/X-ray) scans and diagnoses related to running injuries, feel free to reach out to us.<\/div>\n<\/div>\n<div class=\"kc-cta-button\"><a href=\"https:\/\/yza.ec2.mytemp.website\/Contact\" target=\"_blank\">Book an Appointment<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n","protected":false},"excerpt":{"rendered":"<p>Running is not just a physical activity but also a mental game. Whether you\u2019re an occasional \u2018neighbourhood park\u2019 runner or a seasoned marathoner, there\u2019s always a smart way of running. We caught up with Dr. Shailendra Walunj, our consultant radiologist and a regular runner (who tries to run a minimum of 2 full marathons a [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-326","post","type-post","status-publish","format-standard","hentry","category-sports-and-fitness"],"_links":{"self":[{"href":"https:\/\/starimagingindia.com\/Contact\/wp-json\/wp\/v2\/posts\/326","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/starimagingindia.com\/Contact\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/starimagingindia.com\/Contact\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/starimagingindia.com\/Contact\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/starimagingindia.com\/Contact\/wp-json\/wp\/v2\/comments?post=326"}],"version-history":[{"count":8,"href":"https:\/\/starimagingindia.com\/Contact\/wp-json\/wp\/v2\/posts\/326\/revisions"}],"predecessor-version":[{"id":766,"href":"https:\/\/starimagingindia.com\/Contact\/wp-json\/wp\/v2\/posts\/326\/revisions\/766"}],"wp:attachment":[{"href":"https:\/\/starimagingindia.com\/Contact\/wp-json\/wp\/v2\/media?parent=326"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/starimagingindia.com\/Contact\/wp-json\/wp\/v2\/categories?post=326"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/starimagingindia.com\/Contact\/wp-json\/wp\/v2\/tags?post=326"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}