Treating minor strains. Most jogging injuries are caused by overdoing, improper equipment, or failing to warm up and exercise properly. The result can range from minor muscular soreness to major problems with the ankle, knee, or hip joints or with muscles. Prevent injuries by wearing jogging shoes and setting a training routine.
Pain is usually the first signal that something is wrong. Remain aware of your body; don’t ignore pain, fatigue, breathlessness, and weakness. Exercising with an injury can result in more complex or permanent damage.
For minor pain in a specific area, remember RICE (Rest, Ice, Compression, and Elevation). Place ice in a bag or towel on the painful area, wrap an elastic bandage tightly over it (not so tight as to reduce circulation), seat yourself, and elevate the part. Leave the ice pack on for 30 minutes, off for 15, then repeat. This treatment can be used for the first 24 to 36 hours. Should the area be very painful or appear to be a worse injury, see a doctor. Before resuming jogging, allow plenty of time for the injury to heal; some injuries, such as ankle sprains, require longer than others. Ask your doctor about exercises to prevent recurrences.
If you experience difficulty or shortness of breath, stop jogging immediately and walk; see your doctor. These symptoms may indicate a larger problem.