FACTS ON RUNNING INJURIES
Facts on running injuries
Running has one of the largest participation rates. Statistics from the Australian Sports Commission’s 2006 survey showed an estimated 1,224,100 Australians aged 15 years and older participated in running in the 12 months prior to being surveyed. Running is a popular fitness activity because of its health benefits, affordability and convenience. However running can cause injuries, often due to overtraining – people doing too much, too soon.
How many injuries?
Up to 70% of recreational and competitive runners sustain overuse injuries during any 12-month period.
The causes and types of injuries
42% of all running injuries are to the knee, followed by 17% to the foot/ankle, 13% to the lower leg and 11% to the hip/pelvis.
Overuse injuries can occur from training errors (running frequency, duration, distance, speed and lack of leg strength and flexibility) and inappropriate surfaces, terrain and footwear.
Overuse injuries, as a result of training errors, are more common than acute injuries such as ligament and muscle sprains and strains.
The most common overuse injuries are patellofemoral pain syndrome (runner’s knee), iliotibial band friction syndrome, plantar fasciitis, meniscal injuries, tibial stress syndrome and patellar tendinopathy.
Reducing the distance, frequency and duration of your run can prevent injury.
Safety tips for running Good preparation is important
Always warm up and cool down by jogging slowly.
Injured runners should consult a Physio about how to prevent re-injury.
Hydrate prior to running and consider taking water on longer runs.
Good technique and practices will help prevent injury.
Avoid doing too much too soon. Establish a graduated training program. A rough guide is to increase running load no more than 10% each week.
Start slowly at a pace where you can have a conversation without breathlessness.
Gradually build up running speed and distance (no more than 10% per week).
Cut down if you experience pain. Pain is a sign that the body is not adapting to the exercise load.
Include lower leg strength and flexibility exercises in your training program.
Avoid running when you are tired and at the hottest part of the day. Schedule runs for early morning or late afternoon and run in the shade, if possible.
Drink water or a sports drink before, during and after running - often an important factor to limit muscle tears associated with cramping.
Check running surface
Initially run on a clear, smooth, even and reasonably soft surface. Avoid uneven surfaces, sand and concrete.
Gradually introduce surface changes e.g. trail running and uneven surface running.
Wear the right protective equipment
Wear shoes specifically designed for running that match your foot type. When buying new shoes, have them fitted by a professional such as Sean @ Runnulla in Cronulla or Todd @ The Running Company in Kirrawee.
Wear light clothing, sunscreen and a hat to protect against sunburn.
Wear reflective clothing so you are visible to motorists and others..
Use a head torch when running where there are no streetlights or in the evening when running trails in the Sutherland Shire.
Always tell someone where you are going, your exact route and how long you will be.
If using an iPod or headset, do not have the music too loud – stay alert and aware.
Carry identification and a mobile phone.
Choose well-lit, populated routes and avoid dangerous and isolated areas.
Whenever possible run with a partner, in a group or with a dog.
Other safety tips
Running is not an appropriate form of exercise for those who are heavily overweight, have significant skeletal malalignment, unstable hips, spinal stress fractures or major knee cartilage damage.
Access professional guidance from a running coach at your local athletics club. Not only can your technique and fitness improve, but you will also meet like-minded individuals to run with. Contact Athletics Australia to find your local club and coach.
If an injury occurs
Rest or modify your activity to allow overuse injuries to heal and inflammation to subside.
Gradually return to running (10% increase in distance per week) once flexibility, strength and endurance have returned.
If you suffer severe or continuing pain, swelling or loss of motion, contact your running specialist physio at Aevum Physiotherapy.
For a complete biomechanical running analysis of your technique to both avoid injury and also improve performance CLICK HERE