The second national lockdown forces closures of gyms and local sports clubs, so many of us have taken up running again and many runners are getting injured. Unfortunately running often goes hand in hand with injuries, and is often associated with hip, knee, ankle/foot and low back pain.
So Why Do Runners Get Injured? And How To Fix It
We tend to find two main reasons for running related pain:
1. Overload – one of the main causes of injuries is rapidly increasing training volume and running speeds the body is not ready for. The main difference between walking and running is with running there is a phase where neither foot is in contact with the ground, meaning that running is essentially a series of jumps from one leg to another. Therefore the stresses going through the body are so much greater. The risk of overload can be prevented by gradually progressing your training at a level the body is capable of adapting to. Ensuring your footwear is appropriate and running on softer surfaces can also help.
2. Structural imbalances – it’s common to have faulty running biomechanics and muscle weaknesses which have a knock on effect to the rest of the body. Running requires a complex set of movements which relies on good timing. The position of your hip, knee and foot when you land is important. Research has shown that a lack of hip strength strongly correlates with running knee injuries. If hip muscles are weak or not firing up when you run, it will cause your knee to drop in and your foot to land flat. Stiffness in the ankle joints will prevent the body from absorbing ground reaction forces evenly and the impact will shift to other joints if the muscles aren’t doing their job properly.
How To Fix It
Your aerobic fitness might be allowing you to run a certain distance, but if the muscles haven’t adapted to the increased stresses placed upon them they can quickly become injured. Strengthening exercises will help you avoid pain and run more efficiently. Generally speaking, core and hip exercises are a great place to start.
It is a good idea to have an assessment from a therapist to identify your areas of weakness, and give you personalised treatments and exercises to address your problems.
Hands on treatment such as joint manipulation, massage and instrument assisted soft tissue mobilisation (IASTM) is also beneficial in improving your performance and preventing future injuries.
If you think you need an assessment, give Kasper and Gray Chiropractic a visit by booking online here.