As Tata Mumbai Marathon 2025, one of the biggest sporting events in the city, approaches, thousands of runners are excited to participate in the race and accomplish their goals.
While marathons are exciting avenues for fitness and perseverance, runners can be prone to injuries due to the pressure on muscles and joints. However, with proper training, good footwear and mindful pacing, participants can cross the finish line without any injuries. Appropriate training is essential to prevent health issues.
Dr Nikhil Bhamare, Consultant Neurosurgeon and Spine Surgeon, Medicover Hospitals, Kharghar, Navi Mumbai, shares the following tips for runners to prevent joint issues.
1. Choose appropriate shoes: Wear high-quality running shoes as per your foot type to provide proper support, cushioning and stability during the race.
2. Warm-up properly: Stretch and do exercises under the guidance of an expert to prepare your muscles and joints for the race.
3. Practise good running form: Keep your posture upright, engage your core and avoid overstriding to avoid pressure on the knees and ankles as there can be chances of injuries.
4. Stay hydrated: It is a known fact that dehydration can affect joint lubrication and lead to joint injury. Drink enough water before, during and after the race, but avoid overhydration. One can use rehydration solutions like ORS to maintain electrolyte balance.
5. Listen to signs given by the body: If you feel pain, stop running and it`s OKAY to take it easy. Try next year with renewed hope and zeal.
6. Strengthen your muscles: Do exercises that strengthen your core, glutes and leg muscles, thereby protecting the joints.
7. Opt for support gear: If you have pre-existing joint issues, try wearing knee or ankle braces for added support while running during the race.
8. Post-race recovery: Cool down with the help of stretching, and apply ice to sore joints to reduce inflammation after the race. However, consult an expert if you tend to experience any joint problems.
Also Read: Tata Mumbai Marathon 2025: Here`s what you should not do before running a marathon
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