Injury Prevention Strategies: Runners
Your Only Limit Is You
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Your Only Limit Is You -
It is pretty obvious that since the Pandemic, there has been an uptake in Running. In a study done by RunRepeat.com, they determined that 28.76% of a pool of 3,961 people started running during the Pandemic. Out of those “New Pandemic Runners”, 50.04% planned to run a race in the next 12 months. In general, running is a very healthy activity; even in small doses (5-10 minutes per day), it has been shown to reduce the risk of all cause mortality (Lee DC, et al., 2014). With the recent uptake in running, there has also been an increase in Running Related Injuries (RRI’s), ranging from 7-59 injuries per 1000 hours of training (Saragiotto BT et al,. 2014). Injuries related to running tend to be less traumatic injuries that build up over time. Due to this, runners tend to leave it longer than they should to get assessed. Some of the most common RRI’s are Stress Fractures, Plantar Fasciitis, Achilles Tendinopathies, ITB Syndrome, SIJ Pain and Low Back Pain. It is important that runners prioritise Injury Prevention Strategies when planning out their training schedule to avoid Chronic Injuries and Set Backs.
Form - This is usually an issue when people initially start out running or for those who suffer with recurrent injuries. It can be useful to invest in a Gait Analysis - this can be useful to identify movement patterns that may increase the risk of injury. It can also help you save money in the long-term as you will know which type of running shoe will suit you best.
Progressive Training - If you have a goal of a longer run (possibly a marathon or half marathon), you have to make sure that you implement a training plan that gradually increases in both speed and distance. It may be worthwhile investing in a coach if this is something you are not sure of.
Strength Training - Muscles and tendons have the job of absorbing force throughout the limbs and joints of the body. If your muscles lack strength and endurance, this force will ultimately travel through your bones and joints which can lead to potentially serious injuries. When running, it is really important to ensure that your core, glute and leg muscles are strong enough to absorb all of the force that will inevitably go through them.
Stretching - When you are exercising and using your muscles, they contract and shorten (that is how they stimulate movement). After a run, stretching can help to bring those muscles back to their original length.
Rest If Injured - Resting when you are injured or feel a niggle can be the difference between 2-3 days out of action, and 2-3 weeks…..
Know When to Stop - There is a difference between something feeling uncomfortable and painful. If you pass the threshold between uncomfortability and pain, you should probably end your run there.
Nutrition - Carbohydrates are extremely important both before and after exercise. They are your body’s main fuel source so you need to make sure you have sufficient levels on-board.
Hydration - This is key to injury prevention. When you are well-hydrated, your body can effectively cool itself, maintain good blood flow to your muscles and clear away the by-products of exercise. You also need to consider balance when it comes to Hydration, it is not all about your water intake - you also need to be mindful of your electrolyte balance. You can maintain your electrolyte balance by eating a varied diet, however, when you are running you tend to expend more electrolytes than you can eat. You can supplement this by taking an electrolyte in the mornings when you are going to be training….
To conclude, running is an amazing way to promote Healthy Cardiovascular Health, interact with other people, make goals for yourself and keep yourself generally healthy. As with any form of exercise, there are risks associated with it, but there are things you can do to put yourself in the best position to avoid these. If you have any questions or concerns, reach out to us at Limitless Therapy Clinic and we would be happy to help you!
References
https://runrepeat.com/new-pandemic-runners
Lee DC, Pate RR, Lavie CJ, Sui X, Church TS, Blair SN. Leisure-time running reduces all-cause and cardiovascular mortality risk. J Am Coll Cardiol 2014; 64:472-481.
Saragiotto BT, Yamato TP, Hespanhol Junior LC, Rainbow MJ, Davis IS, Lopes AD. What are the main risk factors for running-related injuries? Sports Med 2014; 44:1153-1163.
