What You Need To Know To Prevent Running Injuries

October 1, 2017

Whether you are jogging around the block, entering a 5K race or competing in a marathon, you are participating in a very demanding, high impact activity – running, and you must be careful. Running is a popular way for people to stay healthy, but it can also lead to injury.

Statistics show that 82 percent of runners get injured. This means that it is important to listen to your body. You must make sure it is working properly.

Main causes of running injuries include overuse, weakness or lack of joint stabilization, tissue imbalance and too much flexibility.

What are some common running injuries?

  • Plantar fasciitis: the inflammation of the large ligament that provides stability to the foot when we push off the foot while walking or running
  • Achilles tendinosis: a degenerative change to the large tendon that is the attachment of the gastrocnemius and soleus muscles to the heel bone
  • Shin splints
  • Poor alignment of the knee cap on the femur or supporting soft tissue, which results in knee pain

Robin Copperthwaite, a Middlesex Hospital rehabilitation supervisor, says preparation is key when trying to avoid injury, and she says it is important to keep balance between the amount of flexibility and stability that you need and your running goals.

Copperthwaite says any pain you feel as a result of running should rank between 0 and 3 on a scale of 1 to 10. Pain should never cause you to limp, and long runs shouldn't equal more than half of your regular miles, she says.

What should you do to prevent injury?

  • Properly warm up before running or exercising
  • Develop and maintain a good strength base to allow your body to handle the stress from running
  • Utilize good techniques when running
  • Follow a balanced and gradual training program
  • Listen to your body when you perceive a change, such as pain when you are participating in an activity or joint stiffness when you stretch

Research has found that dynamic stretching – stretching that is performed with movement – better prepares tissue for activity compared to static stretches. Dynamic stretches provide increased mobility and help the body respond to changes in movement or surface. They also reset the neuromuscular system and increase heart rate and circulation to body tissue.

Dynamic exercises can be done by anyone and are not specifically used by runners. They are best done before participating in an activity, while static stretching should be performed after an activity, as needed.

All stretching exercises should be adapted to your own tolerance, and they should be performed pain free at a slow, controlled pace.

If you do need the help of a physical therapist, look for someone who is experienced in running and gait analysis. Once a physical therapist can identify your weaknesses, corrective exercises can be prescribed.

To contact Middlesex Hospital's Physical Rehabilitation Department, call 860-358-2700.

Helpful Tips

Heel up exercise
This is an example of a dynamic stretch. Perform this stretch over a 5-foot to 10-foot straight line. The exercise stretches the hip flexor and quadriceps muscles, and stabilizes all of your joints and the ankle, knee and hip of the leg that you are balancing on. It also engages your core muscle groups.

1. Start by taking one step and bringing the opposite foot to the buttocks, grabbing the ankle and holding it for 5 to 10 seconds while balancing on the opposite leg. This will provide a stretch to your thigh.

2. Take another step, bringing your opposite foot to the buttocks and grabbing your ankle – not your foot.

Stability assessment test
Have a friend videotape you performing 10 squats!

Place your hands on your hips, squat like you are sitting down, and then watch the video. If you see your knee come forward, you are more quad based and are more likely to have a longer stride, landing on your heels when running. This creates greater force when you land. Your goal should be to use your glutes more, and you may need to do corrective exercises.

Stability assessment test
Kneel on one knee, and place a cane, broom handle or door jamb behind your back. Tighten your stomach muscles and flatten your back against the cane, handle or door jam. If you feel a stretch in the front of the hip that you are kneeling on, you do have the hip flexor mobility that you need when running and stretching your hip flexors would be recommended. If you do not feel a stretch, your hip flexor mobility is adequate.

 

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