There is little doubt that runners enjoy marathon like anything. They wait for such sporting events to make a mark by showing the world how fit and healthy they are. It's not easy to run marathons because it's a real test of the endurance of an athlete. You have to be remarkably strong to run continually for miles. If you fail to do that, you will fail at your sport.

As an athlete, you should be aware of your fitness goals so that you can chase them effectively. And to learn about your fitness goals, you should take the support of a trusted fitness trainer and a running coach - who can guide you through your professional journey.

Marathoners often struggle with problems like strains, sprains, fractures, muscle cramps, runners trots, and sciatica, etc., apart from blisters and dehydration.

The other common problem that marathoners face is hyponatremia - a condition that stems from over-consumption of fluids. Most of the times athletes including marathoners drink a lot of energy drinks which leads to hyponatremia when their body fails to eliminate it. Some of the common signs of this problem include bloating, confusion, slurred speech, and headaches, etc., which affects marathoners' potential to perform efficiently during the competitions.

Apart from these conditions, marathoners also struggle with back, hip, knee, and foot and ankle pain, etc. So, if you are struggling with marathon injuries, here is how you should deal with them.

Consult a Licensed Physical Therapist​

Although you can treat marathon injuries in several ways but relying on a physical therapist is always the best option in front of you. For example, when you take painkillers to eliminate the pain that stems from injuries, you are only subsiding it for the time being. You will start experience it again after some time.

Therefore, it's always better to take the treatments that can address the primary source of your pain. And physical therapy is the best option to treat its underlying cause. For example, to minimize the pain naturally, it's essential that your body starts healing. The affected area should get proper nutrition to fight the effect of the injury and return to a healthy state.

Your physical therapist works closely with you. They invest sufficient time in learning more about your signs and symptoms so that they can offer you the right treatment to eliminate your problem. They use the best physical therapy techniques to ensure a quick recovery from pain and injuries.

Even if the injury is utterly severe and you need surgery for it, physical therapy can still help you to get back to your normal life, post-surgery.

According to Greater Baton Rouge PT, “In case you need surgery, bracing or casting, physical therapy is still essential to get you back to your optimum level of performance. The primary goal is to work closely with your doctor to maximize your strength and mobility.”

Your therapist will incorporate muscle building moves, the range of motion exercises, postural correction exercises, and relaxation techniques to improve your overall health and fitness.

Stick To Your Coach's Advice 

As a marathoner, you should always make it a point to stick to your coach's advice because they are perhaps more concerned about your fitness than anybody else in the world. If you listen to what they say, you will get back to your normal activities soon. 

If in case, your coach asks you to take rest for a couple of days, you should follow their instructions without giving a second to them. Since your coach's ultimate aim is to help you perform your level best during the marathon, they will never offer any advice that will affect your performance.

Stick To a Vigorous Workout Routine 

Sticking to exercises that help improve your muscle, bone, and joint health is highly imperative for marathoners. To bring a gradual increase in your endurance, you have to perform exercises that are specific to your sport. You should focus more on those workouts that are crucial for enhancing your core muscles. 

Weak core muscles put extreme stress on your spine which leads to conditions like back pain. Weak core muscles make it difficult for you to perform movements such as bending, lifting, and twisting, etc., apart from affecting your ability to run. 

Eat the right kinds of foods before you start your workouts both in the morning and in the evening. You should consume high-carb foods at least one and a half hours before you start your exercise routine. But make sure that know how much you should eat. If you consume a heavy meal, you won't be able to perform high-intensity moves, so make sure that you keep the pre-workout meal light. 

Even if you are highly confident about your fitness, make sure that you still begin your workout routine with warm ups. And you shouldn't forget to end it with cool down exercises. People who fail to give that much-needed importance to warm ups and cool down moves, often end up injuring themselves during the workout sessions.

Consume High-Protein and Calcium-Rich Foods 

To build your muscles and strengthen your bones, it's necessary that you up the intake of high-protein and calcium-rich foods in your diet. Besides, you should also focus on increasing the consumption of vitamin D-rich foods because they are vital for developing the ability of your body to absorb calcium. 

To enhance the consumption of protein, you should stick to foods like lean beef, eggs, dairy products like milk, yogurt, and cheese, and beans, etc. Besides, seafood is also a great source of protein, so you should increase its quantity in your diet. 

For improving the intake of calcium, you should eat a lot of seeds such as chia seeds and sesame seeds. They are not only a great source of calcium but are equally vital for providing good facts, apart from protein to your body. 

You need a healthy body to recover quickly from injuries, so focus on consuming nutrient-dense foods.

Keep Your Body Dehydrated

Whether you talk about carrying out exercises at a gym or running a marathon, you should keep your body hydrated all the time. Since it leads to a variety of health problems; being a marathoner, you can't afford to dehydrate your body. 

So, keep sipping water throughout the day. 

Apart from that, you should also focus on maintaining a healthy weight to enhance your running potential and to avoid injuries.

Published by Rozy Andrew