Running is one of the most popular forms of exercise due to its low cost, minimal barriers to participation. It is an exercise that is also linked to weight management and improving cardiovascular capacity. However out of all the types of aerobic exercises, running is associated with the highest prevalence of injuries.
Approximately 93% of runners will experience injuries associated with running
Up to 50% of people who run regularly, will experience more than one injury each year.
Approximately 93% of runners will experience injuries associated with running
Up to 50% of people who run regularly, will experience more than one injury each year.
Most are overuse injuries of the lower limb particularly:
1. Knee and patello-femoral pain
2. Medial tibia stress syndrome (shin splints)
3. Achilles tendinopathy and calf pain
4. Iliotibial band syndrome
5. Plantarfasciitis
6. Stress fractures of metartarsals and tibia
1. Knee and patello-femoral pain
2. Medial tibia stress syndrome (shin splints)
3. Achilles tendinopathy and calf pain
4. Iliotibial band syndrome
5. Plantarfasciitis
6. Stress fractures of metartarsals and tibia
1. Previous Injury
The biggest risk factor for developing a running injury is a history of a previous injury. Incomplete rehabilitation of a previous injury such as an ankle sprain potentially results in biomechanical faults. This could be the cause of developing further overuse injuries.
Previous injuries to the ankle may show up with restricted ankle movement whilst those to the knee will be evident by weakness of the quadriceps muscles
2. Increasing distance & training
Many runners may not experience injury for a long time but then develop one as soon as they increase their frequency of training such as training for a marathon.
3. Muscle control and flexibility deficits
A runner’s muscle flexibility and strength are factors that could lead to biomechanical adaptions and hence injury.
Typical flexibility issues: tightness of hamstrings, hip flexors and calf
Typical weakness issues: inability to stand on one leg without losing balance or perform a squat.
4. Running form errors
Most people do not have the natural ability of elite runners and are certainly not going to challenge Eliud Kipchoge’s 1 hour 59 minute marathon record (4 ½ minute mile pace) with or without Nike Vaporfly trainers.
However, many runners often demonstrate running technique errors regardless of their strength that place them more at risk of injury or are even the actual cause of pain.
The biggest risk factor for developing a running injury is a history of a previous injury. Incomplete rehabilitation of a previous injury such as an ankle sprain potentially results in biomechanical faults. This could be the cause of developing further overuse injuries.
Previous injuries to the ankle may show up with restricted ankle movement whilst those to the knee will be evident by weakness of the quadriceps muscles
2. Increasing distance & training
Many runners may not experience injury for a long time but then develop one as soon as they increase their frequency of training such as training for a marathon.
3. Muscle control and flexibility deficits
A runner’s muscle flexibility and strength are factors that could lead to biomechanical adaptions and hence injury.
Typical flexibility issues: tightness of hamstrings, hip flexors and calf
Typical weakness issues: inability to stand on one leg without losing balance or perform a squat.
4. Running form errors
Most people do not have the natural ability of elite runners and are certainly not going to challenge Eliud Kipchoge’s 1 hour 59 minute marathon record (4 ½ minute mile pace) with or without Nike Vaporfly trainers.
However, many runners often demonstrate running technique errors regardless of their strength that place them more at risk of injury or are even the actual cause of pain.
THE OVERSTRIDER
A pattern of running where the initial contact of the foot on the ground is way out in front of the body. It is a really energy inefficient way to run, akin to sticking the car in 6th gear at 30mph. It results in increased ground reaction forces, braking forces and joint loading all of which can contribute to tibial stress fractures as well as anterior knee pain.
the collapser
Runners who can be seen to ‘collapse’ into a knock knee'd position during the stance phase. Often seen in runners complaining of anterior knee pain and lateral hip pain and often complain that they kick their shins or that their knees knock together.
the weaver
A runner whose legs actually cross the midline excessively while running, as if trying to run along a tightrope. It can result in ITB problems as well as increases the risk of shin splints.
the bouncer
These runners ‘bounce’ upwards, spending just as much time up in the air as moving forwards. Often have a very heavy landing and have a loud foot strike. This is a very inefficient way of running and requires a lot more energy. High risk for joint injuries as well as tibial stress fractures.
the glute amnesiac
Look like they are very upright or almost leaning backwards with very little hip extension usually because they have very weak glute or buttock muscles. This places a lot more demand on the knees and ankles.
At RPB Physiotherapy we want you continue to be able to enjoy running without pain or injury and stay fit and healthy. Even a niggle can be a tendinopathy which left untreated for too long could then become chronic.
If you are experiencing pain or problems with your running, please contact us on the form below.
If you are experiencing pain or problems with your running, please contact us on the form below.