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Remember to prioritize your body and your health and well-being throughout the race.

Injuries can also occur due to macro-trauma (like a fall or twisting injury) or micro-trauma (overtraining)

Those gearing up for the Mumbai Marathon can sustain injuries to the bone and joints as well as the surrounding soft tissues like ligaments (joint stabilisers) and muscles. Injuries can also occur due to macro-trauma (like a fall or twisting injury) or micro-trauma (overtraining). They can follow the below steps to avoid injuries. Dr Sanesh Tuteja, Consultant-Arthroscopy & Sports Medicine, Fortis Hospital Mulund shares all you need to know:

  1. Use Appropriate FootwearInvest in a pair of running shoes that provide adequate support and cushioning based on your requirements. If you have a foot condition, you can still participate in the marathon but check with your doctor and get yourself the appropriate type of trainers before you begin.
  2. Focus on nutrition and rehydrationReplace fluid loss during the run by hydrating yourself. After the race ends, make sure you consume an adequate amount of protein to help your body recover from the run.
  3. Rest and RecoveryMake sure you get adequate time to recover after your final training session and before the final race. Cryotherapy like ice baths are often used to enhance recovery.
  4. Include Cross-Training and Strength Training in your training scheduleLow-impact activities like swimming help build endurance. Using strength training to build target muscles can help you run longer and minimize your risk of developing injuries in the race.Injuries are common among runners. It is important to possess the foresight to minimize the risk of injuries and enjoy success in the marathon. Remember to prioritize your body and your health and well-being throughout the race.
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