woman exercising

Now more than ever, it is essential to take good care of your health.

With a contagious and deadly virus still reaping through the whole world, and in the absence of a vaccine, your first line of defence against infections is your immune system. When your immune system is working as it should, it could kill pathogens as soon as they enter your body.

For your immune system to do its job efficiently, aside from eating a balanced diet, you should exercise regularly, too. Moreover, you will need to have to get a dose of vitamin D by spending a few minutes every day outside.

Exercise During the Pandemic

With gyms closed in most places. Many turned to running as a primary source of physical activity and sun exposure. It also provides a reason to get out of the house during the stay in place orders.

Running has become the exercise of choice during the pandemic. The activity only requires a pair of decent shoes, and it can be done anywhere and at any time of day.

As more people pick up running to be fit while in quarantine, injuries may become more common. Patients experiencing these ailments should see sports injury specialists for treatment.

Runner’s Knee

Patellofemoral syndrome is an injury caused by overuse. It affects the front of the knee or around the knee caps. It often occurs in sports that involve a lot of jumping and running. Hence, it is more commonly referred to as runner’s knee.

Runner’s knee causes pain. For some, the problem may be dull, but to others, it can be severe. Everyday activities such as squatting, sitting, and climbing the stairs may aggravate the pain.

Ankle Sprain

Young man and woman jogging on country path, focus on legsRunning is generally a safe activity. After all, everyone knows how to do it. However, one wrong step can bring you straight to the emergency room.

Maybe it was an uneven patch of road, or your foot landed wrongly on the pavement. Either way, you rolled your ankle over, causing a very painful sprain.

Other symptoms of a sprain include swelling, bruising, and discoloration.

Most of the time, the patient needs rest and physical therapy to heal. However, there are cases where the pain does not improve after a couple of months. The patient would need to see a specialist to discuss the appropriate treatment option.

Achilles Tendinitis

The inflammation of the tendon that connects the calf and the heel is called Achilles tendinitis. Typically, it occurs when the runner increases their mileage. It also happens when a person rapidly raises the intensity of their workout.

Achilles tendinitis can develop into a more serious problem if left untreated. The tendon affected may rupture, which will require surgery to correct.

That is why new runners should be aware of the common symptoms of Achilles tendinitis. The injury may make itself apparent by making the patient experience a dull pain above the heel, a warm feeling over the Achilles tendon, swelling of the affected area, and a limited range of motions.


Bursitis occurs when a bursa sac, which is found all over the body, is inflamed. More typically, the bursa sacs in the shoulder, elbow, hip, and knee are affected.

Bursitis is caused by repeated pressure on the bursa sac. Activities like gardening, carpentry, painting, golf, tennis, and running may lead to inflammation.

You might have bursitis if you experience stiffness, redness, swelling, mobility limitations, and high fever. It is diagnosed through imaging tests, such as ultrasound and lab tests.

Most cases recover after a bit of rest and by taking over-the-counter anti-inflammation medication. However, if it persists, the patient may need physical therapy to strengthen the muscled and to regain the range of motion of the joints.

Heat Exhaustion/Hypothermia

Exercising outside has risks. You cannot control what obstacle the weather may throw you, so before you even step out of your front door, it is best to be prepared.

Check the weather report for the day and wear the appropriate gear to prevent temperature-related injuries such as heat exhaustion during the summer months and hypothermia during winter.

Moreover, you would need to wear sunscreen, too, if you are running outside during the day so that you would not get a sunburn.

Exercising is healthy. Everyone should engage in physical activity regularly to keep their bodies strong and healthy. However, anyone — whether a beginner or a pro — can get injuries from exercise. To avoid injuries and other illnesses, you should take safety precautions and learn how you can protect yourself.

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