Jogging is a high-impact activity that requires a network consisting of hundreds of bones, joints, ligaments, tendons and blood vessels to function seamlessly while you repeatedly pound up and down with your entire body weight. A vocabulary list of jogging and running words could be lengthy, but the terms that apply to the smooth operation and maintenance of your biological network may be the most practical. Jogging injuries to muscles, tendons and bones may cause aches and pains ranging from minor to severe. While many injuries can be treated at home, others may require a visit to the doctor. The best way to avoid painful jogging injuries is to learn how to prevent them.
Injuries
According to the Mayo Clinic, a "hamstring injury" or "pulled hamstring" is a strained or torn muscle in the back of your thigh. Overextended strides and tight muscles can cause hamstring injuries. "Shin splints," soreness in the inner, lower part of your leg, are caused by excessive force on the "tibia," shinbone and connective ligaments. Worn-down shoes and improper foot motion can lead to shin splints. "Runner's knee" is a painful condition caused by damaged cartilage under the kneecap. Jogging puts repetitive stress on the knees. Loosen up before you jog, and wear shoes that fit properly. "Plantar fasciitis" is a gradual, painful inflammation caused by stretched and torn tissue in the arch of the foot extending from the toes to the heel. Shoes with inadequate support may contribute to the condition.
Prevention
"Stretching" is a stretch-hold-relax movement performed on various muscle groups to increase their flexibility. Stretching for five or 10 minutes before you jog reduces the likelihood of injury. A "warm-up" is a stretching routine that loosens up your muscles, gets your heart pumping and increases your breathing rate. Muscles aren't very pliable when you're at rest, and neglecting your warm-up increases the risk of injury. Gradually increasing your jogging pace until you reach your usual speed also helps you warm up. "Cool down" by gradually slackening your pace into a slow jog or walk at the end of your run. A cool-down period helps slow your heart rate and relax your breathing.
Running Shoes
"Cushioning" is the shock-absorbent padding and flexible soles used in running shoes that helps reduce damage caused by your weight impacting your feet. "Pronation" is the natural movement of your foot when you walk or jog. As your heel contacts the ground, your foot rolls inward to act as a shock absorber while your weight transfers to the ball of your foot. "Underpronation" or "supination" is the foot's insufficient inward roll that keeps it from absorbing weight naturally. Some running shoes come with extra cushioning to help correct supination.
Miscellaneous
"Orthotics" are cushioning inserts placed inside shoes to help compensate for improper foot mechanics. Arch supports are available in various sizes and more durable, custom-fit orthotics can be fashioned. "Aqua jogging," running under water, keeps weight off sore muscles and joints, along with recovering injuries. "RICE" is the athlete's recipe for aches, pains and minor sprains. Rest, ice, compression and elevation is the home remedy for many minor jogging injuries. Using an ice pack, compress the injured area for 10 minutes on and 10 minutes off, and repeat as necessary. Keep the injured area elevated.
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