The Prevention of Running Injuries
Those who run for competition or just run for health and fitness are always at risk for getting an overuse injury. Over half of all runners get an injury in any one year, which is a lot. When a runners gets an injury that affects there ability to train, then competition preparation is going to be affected. If the runner is doing it for health reasons, then this may affect their motivation. The risk or chances of getting an overuse injury can be lowered in runners by addressing the factors that are know to increase that risk.
A common risk factor is errors or mistakes in the training routine. For example, increasing the distances run too soon. A good rule of the thumb is never to increase the length of the longest run or the total weekly distance by more than 10%. Another common error is moving too quickly between different types of training or surfaces, such a flat ground to hills or hard roads to soft grass. Getting the correct running shoe is extremely important as the wrong shoe can increase the chance of an injury. There are many running shoes on the market and there is no such thing as the best running shoe. All the shoes have different design features that need to be matched to the characteristics of the runner which usually needs to be done by a speciality running shoe store. It is not difficult to get the running shoes right and not make a mistake in the training regimen.
The remaining risk factors are harderto address than the two discussed above. One is some sort of imbalance or tightness in the msucle groups. For example tight calf muscles are a common risk factor and these need to be stretched. Another example is the need for the quadricep muscles to be strengthened in those who have had problems with their knees. Muscle imbalances in other part of the lower limb are harder to see and may need a professional analysis. Poor foot function and biomechanics is the final factor that makes a running injury more likely. The most appropriate type of running shoe will be enough to help with the minor functional problems. The more severe types will generally need some foot orthotics from a Podiatrist, that can be expensive. Between these two extremes, some cheaper prefabricated supports may be adequate.
The most common injuires seen in runners are things like medial tibial stress syndrome and plantar fasciitis but there are some simple and not so simple strategies that can be used to reduce the risk of these and others.