Running Related Injuries
Most running related injuries are the result of over-training or poor run technique leading to muscle imbalances. A few simple guidelines can be followed to reduce the incidence and the frequency of these repetitive strain injuries.
1 Warm up properly-ABCs, heel walks, back pedaling, foam rolling, etc
2 Choose proper footwear for your foot strike mechanics and for the surface you will be running on. Have a reputable running shoe store fit you properly, and tell them what you are going to use the shoes for.
3 Replace your shoes every 6 months or 300km
4 Work on running form and technique to improve biomechanics
5 Vary your running surfaces and routes on a weekly basis
6 Build running volume and speed slowly-10% per week, and plan for 1 to 2 weeks of unloading or reduced volume following 3 week build cycles. Periodize!!
7 Manage injuries promptly and aggressively. Do not try to train through pain. See the appropriate health care professional and do what they tell you.
8 Strengthen opposing and stabilizing muscle groups. Work on the lateral rotators of the hip, and focus on balancing hip flexor and hamstring strength with quad strength. At least 2:1 ratio of hams:quads.
Common Running Related Injuries
1 Runner’s Knee/ ITB Syndrome
Lateral pain on the knee, may radiate up to the hip, sore to the touch ,inability to straighten the leg, run down hill or walk up/downstairs
RICE, ultrasound, active release, foam roller work, off running
Hip hitch, glute med strengthening, orthotics, stretch-piriformis/ITB
2 Plantar Fasciatis
Pain during footstrike across the bottom of the foot, or upon weight bearing after waking, may be worse close to the heel, inflammation and micro tears in the fascia
RICE-roll out base of foot
This is the best way to prevent it and to get over it.
3 Medial Tibial Stress Syndrome=Shin Splints
Pain/swelling along the anterior border of the tibia. The Tibialis anterior works to control the eccentric phase of dorsi flexion/pronation. Over pronators are at risk.
Current/stim, ice massage, prehab
Single/DBL leg shin raises
Heel walks, step ups/downs
Ankle proprioceptive work <1 leg work!>
4 Achilles Tendonitis
Pain/swelling along the back of the Achilles. Usually unable to run jump or skip without pain.
NO running/jumping/hills etc. No eccentric loading
Eccentric strengthening-1/2 leg drop knee squats-Multi planar
1 leg proprioceptive work
Check for weak glute med, hams, and tight piriformis unilaterally if this is chronic