Running Injuries and How to Prevent them
Exploring the importance of strength and conditioning for runners
Running is a fantastic way to stay fit.
It strengthens the leg muscles, keeps the cardiovascular system healthy, is easily accessible, and is a great stress reliever.
Whether you are starting a running program or are a seasoned runner, participating in a running injury prevention program will help avoid the most common running injuries from happening to you.
The most common running injuries are typically classified as ‘overuse’ injuries. These occur when repetitive stress is placed on muscles, tendons, and bones beyond what they can withstand.
Let’s explore some of these injuries, their causes, and how to prevent them.
Common Overuse Injuries
- Tendinopathies: This refers to the changes to the tendon matrix due to chronic overuse, often affecting the achilles tendon or patella tendon in runners.
- Patellofemoral Pain Syndrome (PFPS): Commonly known as “runner’s knee,” PFPS is characterised by pain around the kneecap due to improper tracking or overuse.
- Shin Splints: Medial tibial stress syndrome, or shin splints, involves pain along the shinbone and is usually caused by repetitive stress to the leg.
Understanding Overuse Injuries
Overuse injuries occur when the cumulative load on a particular body part exceeds its ability to repair and recover.
Unlike acute injuries, which happen suddenly, overuse injuries develop gradually and are often due to repetitive movements, inadequate rest, or poor training practices.
Because the most common running injuries stem from this mechanism, preventing them involves managing the risk factors associated with overuse injuries.
Injury Prevention Tips
- Running Load: One of the most effective ways to prevent overuse injuries is by gradually increasing your running volume and intensity. This allows your body to adapt to the increased stress and reduces the risk of injury.
- Strength Training for Runners: Incorporating a strength program for runners will build your muscle strength and endurance. Focus on single-leg exercises that target the quadriceps, hamstrings, calves, and core.
- Flexibility and Mobility: Maintaining good mobility can help prevent injuries by ensuring your muscles and joints move through their full range of motion. Incorporate stretching exercises and foam rolling into your routine to reduce muscle tightness.
- Adequate Rest: Rest is a crucial component of any training program to allow your body to recover and repair. Remember that ‘rest’ can also mean a rest from running rather than exercise altogether.
- Running Form: Pay attention to your running form. Running with poor biomechanics can increase the risk of injury.
The Role of Exercise Physiologists
Exercise physiologists specialise in designing personalised strength and conditioning for runners.
They can help identify underlying biomechanical issues, prescribe appropriate exercises, and guide you in managing your running load to prevent injuries.
Working with an exercise physiologist ensures a safe and effective approach to running minimises the risk of injury.
Final Words:
In summary, by incorporating gradual progression, strength training, flexibility, rest, and good running form, runners can enhance their performance and enjoy a long, healthy running career.
If you’re looking to prevent injuries or need expert guidance, consult an exercise physiologist.
