Running injury prevention

Our Physiotherapist Charlie Brahmbhatt gives you his key tips on how you can enjoy running but avoid the pain and frustration of injury.

Many of us enjoy the benefits of the running, but unfortunately many of us have also had to endure an injury this popular pastime.
In fact running ranks amongst the highest risk exercise activities with more injuries per 1000 hours of participation than any other form of com
mon exercise. Between 50-80% percent of runners with sustain some form of running related injury during a year of regular running.

 

Fortunately following a few simple training and running tips you can significantly reduce the risk of picking up an injury and as the saying goes prevent is better than cure. So here are 3 top tips to help you avoid picking up and injury related injury.

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No. 1. Manage the mileage

Manage the amount or volume of running you do.  70% of running injuries can be directly related to an excessive volume of running. Keep it under 40. You are over twice as likely to sustain a running related injury if you regularly run over 40 miles per week.

Using pre planned routes or one of the many running apps will help you track your mileage and make sure you keep under 40 miles a week.

 

No.2 Rest

Taking adequate rest is key to allowing your body time to recover between runs. Running more than 3 times a week increases your risk of injury by over 5 times, which is obviously a huge increase in risk.

Ideally runs should be spaced with a days recovery from running between them. An ideal running week would consist of the 3 days running, 2 days rest (either complete rest of a form of cross training such as swimming or cycling) and 2 days of strength training , which brings us to the third tip.

 

No. 3 Strength

Strength training, resistance training or weight training may be a dirty word to some runners but conditioning the body to run is key to helping avoid injury. Running places a huge amount of pressure on the body, and when you consider for example running at a 16km will place around 5 times your own BW of pressure on your knees the need for strong robudt muscles that can support our joints becomes obvious.

 

Watch Charlie’s video to see his top three effective exercises.

 

References

Bredeweg, S 2014, ‘Prevention of running injuries’, Aspestar Sports Medicine Journal, Vol. 3, No. 2, pp. 468-493.

Crossley, KM 2013, ‘Assessment of Single-Leg Squat and Hip muscle function’, The American Journal of Sports Medicine, Vol.39, No. 4, pp.866-873.

Day, B 2012, ‘Strength and conditioning for Triathletes’, Sports Medicine Arthroscopy review, Vol. 20, No. 4, pp. 225-230.

Reiman, MP 2011, ‘Integrations of S&C principles into a rehabilitation program’, The International Journal of Sports Physical Therapy, Vol. 6, No.3, pp. 241-251.

Storen et al, 2008, ‘Maximal strength training improves running economy in distance runners’, Medicine & Science in sports & Exercise, pp.1089-1093.

Willy, RW 2012, ‘Mirror gait retraining for patellofemoral pain in female runners’, Clinical Biomechanics, Vol 27. NO.1, pp. 1045-1051.