GridHEALTH.id – National Sports Day is celebrated every September 9.This year, the theme is “Together Print Champions”Running is the type of sport that has the most demand, because it can be done anywhere and does not require special equipment.When done in the right way, running will provide great benefits for the human body.The benefits of running include a healthy heart, helps maintain and lose weight, is good for joint health, and increases bone density.In addition, running can also reduce the risk of serious diseases such as cancer, have a positive impact on mental health, and increase life expectancy.However, a sports medicine specialist, Dr. Antonius Andi Kurniawan, Sp.KO, explained that running also carries a risk of causing injury.“Statistically, runners' injuries are 19 to 79 percent.This means that 8 out of 10 runners must have been injured," he said in the discussion media at Pondok Indah Hospital, in Jakarta, Wednesday (7/9/2022).The five most common running injuriesIt was further explained that there are five types of injuries that are most often experienced by runners, both professional and non-professional.“The first is runners knee, when the pain is in front of the knee.What are the risk factors?Usually overuse or higher miles (miles run per week is quite high),” he explained.Also read: Healthy Move, 5 Leg Strengthening Exercises to Help Us Be Active and Prevent InjuryIn addition, it is also caused by stiff quadriceps muscles because when inflammation occurs, it will also affect the knee.Doctor Andi also highlighted the knee injury caused by weak buttocks muscles and landing the feet on a hard surface.One of the causes of this condition is pain in the heel bone and overweight factors, as well as stiff calf muscles.Keep in mind, that under the soles of the feet there are veins that are connected to the calf muscles."If there is inflammation, then plantar fasciitis will occur," said doctor Andi.This running injury has also been linked to flat feet, weak calf and hamstring muscles.This is a type of running injury that causes pain in the front shin of a person who is actively running."Usually related to a heels strike, there is a weakening of the ankle joint, then often downhill running there is an imbalance in the leg muscles and a fall on a hard surface," he explained.He further explained that ITBS is an injury experienced by runners that causes pain on the outside of the knee.Also Read: Sudden Death While Running a Marathon, Medical Teams Should Be At Every 2.5 kilometer PointFactors that cause this condition include overuse (continuous use of muscles), running too far, running too fast, not warming up, weak buttocks muscles, or different leg lengths."Sometimes there are runners, the length of the legs between the right and left is 1 cm or 1.5 cm different," said doctor Andi.A running injury that causes pain in the back of the calf, the lower muscle.Caused by stiff calf muscles, running uphill, or a drastic increase in kilometers run per week.Strengthens pelvic muscles to prevent injuryIf you pay attention, the average injury experienced by runners is related to the condition of weak pelvic muscles.The doctor, who was once a team of Indonesian contingent doctors at the 2020 Tokyo Olympics, said that pelvic muscle strength is very influential in preventing injuries while running, but unfortunately many do not know it.Weak pelvic muscles, making his position unstable between the right and left sides when running.This puts too much pressure on the feet.“The burden on the knees, on the legs will be even greater.So that knee pain.Maybe many don't know, one of the causes of knee injuries is a weak pelvis, "explained doctor Andi.One way to strengthen the pelvic muscles is to do squats.Especially the sumo squat, where the legs are spread apart.Muscle strength training is enough to do 2 to 3 times a week.So remember, if you want to join a marathon or just start running, don't forget to also increase your pelvic muscle strength to avoid injury.(*)Also Read: Healthy Move, Have Back Pain Can You Run?These are Tips from DoctorsCheck other News and Articles on Google NewsAdjar Bobo Bolanas Bolasport BolaStylo Smart Shopping Girls Really Fotokita Grid Fame Grid Games Grid Health Grid Hot Grid Motor Grid Pop Grid Star Grid.ID Gridoto Hi Hits Hype iDEA Computer Info Intisari Intisari Plus Jip.co.id Champion Kids Kitchenesia MakeMac Motorplus Nakita National Geographic Nextren Nova Otofemale Otomania.com Otomotifnet.com Otorace Otoseken Parapuan Delicious Food Sportfeat Stylo Figure SuperBall Video Wiken Gridstore.id Gridvoice GRID Story Factory Gramedia.com Gramedia Digital KG Media