If you’re like us, chances are you’ve been moving around more in the warmer months, spending time outside, and exercising regularly. Running and biking are tremendous ways to stay in shape, make friends, see new places, and have fun in the process, however, that joy can be taken away quickly due to stress on the body stemming from this type of exercise. At MidAmerica Orthopaedics, we are committed to providing exceptional orthopaedic care and promoting overall wellness. In this blog, we will discuss the importance of preventing and preparing for running and biking injuries. Whether you're a seasoned athlete or a recreational enthusiast, understanding how to protect yourself and minimize the risk of injury is crucial for long-term enjoyment and success in these activities. Let’s dive into it!

How Common Are Running and Biking Injuries?

Injuries that occur as a result of running or biking are quite common for people of all ages. Studies have shown that if you’re a regular runner, there is a greater likelihood than not that you will suffer an injury of some kind. These injuries of course vary in their severity, but a few of the most common ones are ankle sprains, shin splints, runner's knee, Achilles tendinitis, and stress fractures.

As for biking, cycling injuries are one of the most common reasons for emergency room visits in the United States, accounting for over one million emergency room visits annually. Since the rate of speed is typically higher and because cyclists interact with motor vehicles more frequently, this means that biking injuries tend to be more severe on average than running injuries, and can unfortunately be significantly more life-altering or deadly because of this. The most common cycling injuries include fractures, contusions, abrasions, concussions, and sprains.

How Can I Prevent Running and Biking Injuries?

Now that we understand the prevalence of these injuries, let's explore practical strategies to prevent them. By incorporating a few simple habits into your exercise routine, you can significantly reduce the risk of injury. Let’s break them down.

First, incorporating a strong and proper warm-up and cool-down into your routine will pay dividends. Always start your exercise sessions with a dynamic warm-up routine. This can be as simple as jumping jacks for a few minutes, but any amount of light cardiovascular exercise prior to your main workout will increase blood flow and prepare your muscles and joints for activity. Similarly, it’s highly recommended by MidAmerica Orthopaedics to conclude your workout with a thorough cool-down, including static stretches, to promote muscle recovery and prevent overuse injuries like stress fractures or tendinitis.

Next, think about gradual progression. Don’t go straight to the half-marathons! Avoid overexertion and the temptation to push your limits too quickly. Gradually increase the duration, intensity, and distance of your runs or bike rides to allow your body to adapt and strengthen over time.

You should also incorporate cross-training exercises, such as swimming or yoga, into your routine to improve overall fitness and reduce the strain on specific muscles. Additionally, regular strength training can help build muscle strength and stability, supporting your joints and reducing the risk of injury.

Investing in appropriate gear is essential for injury prevention. Ensure your running shoes provide adequate support and cushioning, and that your bike fits your body proportions and is properly adjusted. Don't forget to wear a helmet while cycling to protect your head from potential injuries.

Lastly, listen to your body. Pay attention to any pain, discomfort, or signs of fatigue during your workouts. Ignoring these signals can lead to more severe injuries. If you experience persistent pain or have concerns, consult the experts at MidAmerica Orthopaedics for professional evaluation and guidance.

In conclusion: by prioritizing injury prevention and preparedness, you can continue to enjoy running and biking while minimizing the risk of long-term damage. Remember to incorporate proper warm-up and cool-down routines, progress gradually, cross-train, wear appropriate gear, listen to your body, and seek professional care when needed. At MidAmerica Orthopaedics, our team is dedicated to supporting your well-being and helping you stay active and injury-free. Visit our website to learn more about our services and schedule an appointment today!