Running is the most popular sport in England, with around 6 million people going for at least two runs in any given 28 day period. Due to the nature of running, the majority of injuries that runners will experience affect the lower extremities.
Some of the most common running injuries, and their typical symptoms, include:
Patellofemoral pain syndrome/PFPS (Runners knee)- A generalised dull pain around the front of the knee, usually felt whilst active or after prolonged periods of sitting
Medial tibial stress syndrome/MTSS (Shin Splints)- Pain along the inside of your tibia (shin bone) and soleus muscle, which is made worse with activity
Plantar fasciitis- Pain along the sole of your foot, usually nearest to your heel, which is usually felt after activity, or the following morning
Achillies tendinopathy- Pain in the tendon at the back of your heel (Achilles tendon), which may also be combined with swelling and reduced ankle range of motion
IT Band Syndrome- An aching or burning pain, typically felt on the outside of the knee, but may also be felt as far up the outside of the leg as the hip. Typically the pain will be worse during activity
What increases my risk of injury?
1. Increasing speed and/or distance of your runs too quickly
Not allowing your muscles times to adapt to the load which is being placed upon them is likely to lead to your body being placed under an unsustainable overload. Overloading your body to the point that it is no longer sustainable is likely to result injury. Speed and distance should be increased gradually and not at the same time as each other so that your body is able to adapt.
2. Muscle imbalances and weakness
When some muscles are stronger than others, they will try to do more so that the weaker muscles are not overworked. However, this in itself means that the stronger muscles will be overloaded, sometimes to the point of failure, leading to injury.
3. Poor technique
Using the right technique allows for load to be appropriately distributed across your joints and soft tissues. Deviating from this will alter load distribution in a similar way to muscle imbalances, and can lead to injury. Everyone’s running technique will vary slightly, but significant differences are those which usually pose the greatest injury risk.
4. Running in poorly fitting shoes
Running shoes are designed to help support the natural shape of your feet, while helping to optimise your running technique. Not only this, they will help with shock absorption when fitted correctly, reducing the strain being placed through your joints- particularly your knees and ankles.
5. Insufficient recovery time
Without giving your body time to recover from your previous workout, you are not allowing for muscular growth and repair to take place. When the principles of progressive overload are applied to training, and intensity is increased, micro tears will occur in your muscles. When these heal, they will heal stronger leading to improved strength. When there is insufficient recovery time, this process is unable to take place. In addition to this, fatigue will accumulate, leading to a compromise in key aspects of performance and an increased risk of injury.
What can be done to help reduce the risk of injury?
1. Strength training
Although running may be your main focus, it is important not to only limit yourself to one repetitive type of exercises as this is likely to lead to an overuse injury. In order to make running easier, it is important to include whole body strength training into your schedule. This will allow any muscular imbalances to be corrected, while also strengthening the muscles which are primarily being worked when you are running. Strength training is especially important when you start to increase the speed of your runs.
2. Nutrition and Hydration
What you eat before, during and after a run will affect how well you are able to perform. The right diet for your training goals will help you to be able to perform at your best, while also aiding your recovery, reducing the risk of picking up an injury. It is also important to maintain good hydration levels, as without the intake of sufficient fluids you are more likely to suffer from muscles cramps, as well as increasing the likelihood of reduced strength and stamina, and accelerating how soon you reach exhaustion.
3. Sufficient rest and recovery
As we have already discussed, allowing your body time to recover from training is vital. What you do to help your body to recover is just as important as the training itself. Recovery will look slightly different for everyone, but some common methods include:
- Stretching
- Swimming
- Massage
4. Warm-up and cool down
Before starting a run make sure you take the time to prepare your body. Light aerobic exercise, such as a brisk walk or static cycling, will increase heart rate and raise body temperature. While there has been limited research to support stretching prior to running, it can help you to mentally prepare for your run, while also helping you to feel more mobile. For more information on how to warm-up effectively, visit our previous bog post “What should I be doing to warm-up properly?”.
After completing your run, make sure you take the time to cool down- a gentle walk will help your body temperature to gradually lower without being too sudden, as well as allowing your breathing to return to its normal rate. It is also important to spend 5-10 minutes stretching. Many runners think that stretching after their training will help to reduce soreness the following day, however there is limited research to support this. It does however help to maintain and improve muscle flexibility and joint mobility.
5. Appropriate footwear
When running it is important to make sure your shoes are right for you. Although not the cheapest option, many runners opt to go to specialist running shops to have their running shoes fitted for them. This process will often include gait analysis (how you run), and examining the arches and shape of your feet. Shoes will then be recommended based upon this comprehensive assessment. Good running shoes will not feel like they are compressing your feet in any direction, while also having suitable arch support dependent upon the size of your arch. Overtime arch support will get broken down during running and therefore it is important to change your shoes when you start to feel they are no longer as supportive as they used to be.
6. Have a plan
Going into any training without a plan is never a good idea. Before you start your training, sit down and work out exactly what you would like to achieve, and then create a plan based upon the goal. Decide how many days a week are realistic for you to run, whilst also allowing time for rest, and strength training. Stick to the plan, and don’t go for extra runs just because you feel okay. Your plan can also include what you will do to warm-up/cool down, the intensity you want to train at (distance and time). If you need extra help to put together an appropriate training plan for your goals, you could look for a coach who specialises in running.
This blog post is not designed to replace a full assessment from qualified healthcare professional, and outlines just a few common running injures, and how they can be treated and prevented. If you have your own running injury that you would like to discuss, or to book an appointment, contact us.
HLM Sports Therapy 