Orthopedic surgeon says growing marathon culture in India is causing a surge in injuries: Here’s why

We are currently seeing a boom in the fitness revolution in India. With the rise of marathons and a growing gym culture, high-intensity workouts are increasingly part of our everyday lives as urbanites. While the growing focus on fitness is a positive shift, the lack of proper guidance and the push for rapid results are leading to a noticeable increase in injuries among young adults. While this shift seems encouraging, there is, in fact, another side to this fitness revolution.

Reports from the Strength and Conditioning Journal indicate a rise in injuries among young adults due to their newfound desire to train, often occurring when they participate in these activities unsupervised and in pursuit of quick results. As such, there is an urgent need for people to educate themselves in a balanced way about their physical wellness.

Lack of professional training and coaching

One of the key reasons for the increase in orthopaedic injuries is the lack of training under professionals and the unavailability of properly trained coaches. Many new runners or athletes rely on generic online training plans or follow social media trends without considering progression, strengthening, or adequate recovery time.

Additionally, a lack of understanding of biomechanics, proper running posture, and appropriate footwear significantly increases the risk of overuse injuries, including shin splints, stress fractures, and tendonitis. In India, where access to qualified coaches and sports science support is still evolving, this gap often leads to situations in which enthusiasm outpaces preparation, resulting in preventable injuries.

Sudden increase in training load

People who are training are often amateurs with little or no prior training or fitness. This rapid increase in training volume or intensity before the body is properly conditioned can pose a major risk of injury. Without structured progression, rest days, and adequate preparation, the body is pushed beyond its limits, leading to injury.

Overtraining and ‘no pain, no gain’ culture

Marathon culture in India has fostered a “no pain, no gain” mindset, especially among beginners aiming for personal bests. In the rush to lose weight or build muscle quickly, many individuals engage in intense workouts every day without allowing time for recovery. This leads to long-term strain on muscles and joints. Taking at least one to two days off for rest and recovery is essential.

Poor technique and form

An increasing number of individuals are engaging in high-intensity workouts without proper training or supervision. Improper running technique and unsuitable footwear place excessive stress on the knees and other joints. Over time, these minor issues compound and lead to injuries such as knee pain, shin splints, and stress fractures. With proper guidance and education, many of these injuries can be avoided.

Lack of recovery and rehabilitation awareness

Limited awareness of recovery and rehabilitation is another major contributor to rising orthopaedic injuries. Many runners prioritise mileage and performance over rest, stretching, and post-workout care. Without structured recovery cycles or professional guidance, such as physiotherapy, even minor strains can escalate into serious conditions. For a sustainable fitness routine, recovery must be given equal importance as training.

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Rise in participants

While participation in marathons is growing, many individuals enter without adequate preparation. Running with improper technique and insufficient training often leads to injuries such as stress fractures or ligament issues. For instance, a 40-year-old who has not progressively trained for a half-marathon is at high risk of developing shin splints or knee problems. Following trends without a structured plan, recovery time, and strength training places excessive stress on the musculoskeletal system, increasing the likelihood of injury.

What is the best way to improve your fitness?

While awareness of fitness has increased, awareness of how to practise it correctly must also improve. Training progressively, under proper supervision, and listening to one’s body are key to preventing injuries. Building strength and endurance sustainably is not about pushing limits recklessly, but about doing so in a way that supports long-term health and consistency.