Q.1 - How to get back to Running Routine post lockdown?
Ans: One thing which you should completely avoid is "OVERTRAINING" Don't try to make up for the loss by overdoing it or pushing yourself harder. Even if you were regular with your fitness routine during Lockdown make sure once you return on Roads you need to SLOW DOWN.
Initially decrease your Pace, Distance, and Duration but increase your warm-up and cool-down period to avoid any Injuries or Soreness. Gradually Progress Further. Do not push your limit or overexert.
Ask the Expert !
Expert talk with Dr. Shivani Pandey
With most of us resuming to running with the relaxation in lockdown we may overdo to make up for the loss.
Dr. Shivani Pandey, a Pink sister from Bandra East, Mumbai will be answering all your queries and questions around and about running. She has done Masters in Physiotherapy in Neurosciences (MPT) and has about 8 years of Hands-on experience in different fields of Physiotherapy.
She has worked as a on-field Physiotherapist for many Marathons and Sports Events in Mumbai and is a certified International Aqua Instructor in Aerobics and Fitness. She is currently working with MIG Cricket Team. So, feel free and drop in your questions to us, we would love to answer them all!
Q.2 - Should one wear a knee or ankle brace to protect joints while running?
Ans: The purpose of the brace is to provide joint stability and minimize muscle strain by supporting it.
A brace should be used only and only when you are having pain or recovering from injury. But the use should be for a limited duration until the period of recovery. As one should not get used to its artificial support and compression.
Prolonged use of braces does not serve any purpose instead can damage your muscle contractility, Joints shock-absorbing properties, and hinder your blood flow and venous return. The purpose of running is to build muscular endurance and toning, that can be affected due to the use of brace leading to muscle atrophy and further damage. It also causes skin irritation and bruises. Consult your Physiotherapist or Orthopaedic to know what kind of brace should be used and use brace only when prescribed.
Q.3 - How to Avoid Common Running injuries?
Ans: The most vulnerable joint that succumbs to injuries and yet is the most neglected one is ANKLE JOINT
Limited ankle mobility can be the cause of injuries that extend far beyond foot and ankle as it can change the alignment of other joints changing the gait dynamics and hence your performance. So, the Mobility of those small joints needs your attention. Also, your foot works as a Shock absorber while you are running, and its role increases while training on uneven terrain or facing any obstacle suddenly. If it fails to do so the forces may be transmitted up the rest of your body including your knees, hips, and back resulting in minor traumas and later Pain.
So, agility drills help ankle prepare for those jerks and change in the speed making your ankle ready for an anticipatory reaction while Running.
Hence, addressing Mobility and agility drill to prepare those ankles for long Runs is important to have an injury-free session.
Get your foot and ankle assess by Physiotherapists to make your performance better.
Q.4 – Any tips on Post Running for early recovery?
Ans: Healthy Nutrition and Hydration play a major part in training as well as Recovery Process.
A Good Cool Down Routine can help prevent soreness and pain.
Ice bath or local application of ice post-training helps in Fast Recovery.
Avoid massages immediately after training.
Swimming along with aqua stretches is a great way to get your body recovered for the next session of training.