10 January 2022
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Conditioned Fitness Gym Orpington
As Covid-19 continues and more people take to running outdoors its important to look at the physiology of running injuries.
The Factors behind them may be extrinsic or intrinsic
The Factors behind them may be extrinsic or intrinsic
The extrinsic factors are present in 60 - 80% of reported injuries in runners. The most common are training errors.
Training errors:
This can be from an changes in running activity which aren't necessarily progressed appropriately, such as increased distance or intensity.
Beginner runners or those who are returning from injury and feel they can push harder and harder can lead to an overuse reaction and injury.
Examples include:
Continuous high intensity Training (HIT) without scheduling in lower intensity recovery runs.
Acute increases in distance and intensity without the adequate rest needed.
Repetitive hill training.
The terrain of running:
Running up and down hill requires good control of the ankle joint and the range of motion available.
A lack of range and therefore mobility places extra pressure up the chain and especially on the tissues surrounding the knee and hip.
Associated injuries are patellofemoral pain, iliotibial band syndrome, Achilles peritenonitis and plantar fasciitis.
The surfaces of running:
Hard surfaces like asphalt or concrete can overload joints and tendons.
Soft surfaces allow hypermobility of joints which may fatigue the muscles and tissues.
Uneven surfaces or slippery roads can also cause overuse injuries.
Then we have the running shoe choice:
A poor selection of shoe can definitely lead to the development of sports injuries, the design of shoes can alter the forces in specific anatomical structures.
They may also influence the site, type and frequency of sports injuries.
My recent experience
Recently I was given a pair of trainers and after exercising in them, I began to have plantar fasciitis symptoms.
Now it cant be proven it was the shoes, but the removal of them combined with Controlled Articulation Rotation (CARs) exercises and Isometric Contraction Training across the ankle Joint has enabled me to quickly heal this acute problem.
Needless to say, I haven't put them back on :)
Of course Improvements in shoes have certainly decreased injuries in the foot and lower leg, but have subsequently seen increases in injuries noticed further up the leg.
Running Technique:
Depending on the distance, can determine how one strikes the floor first.
Long distance runners generally are heel strikers whilst short distance runners tend to be midfoot of toes runners.
Technique falters when one strikes the earth too hard with the heel or running flat footed leading to overuse injuries.
Intrinsic Factors:
Basic factors are sex, age, growth, weight and height.
Primary factors can be poor bone alignment, leg-length discrepancy, muscular/tissue imbalance or asymmetry, inadequate strength, and poor mobility and neuromuscular co-ordination.
Mechanical dysfunctions between bones, tissues and therefore the articulations can lead to injuries at the ankle, knee, hip, lower back and sacroiliac joints.
How to prevent or overcome injuries:
To exercise correctly in-order to control the joints and earn the strength across the muscles, tendon, fascia, bone, bursae, nerves and cartilage that gives you the freedom to train harder, increase the distance and intensity.
Online or in person:
The Evaluation of the lower extremity and back can be carried out whilst you are standing, sitting, prone, or in supine positions.
Identifying asymmetry of both active and passive movements.
The equipment too can be analysed, the wear rate at the shoes and running patterns are easily noticed
Conclusion:
Exercises need to be designed to strengthen your joints, taking the tissues through their fullest ranges possible, improving the control at short and lengthened positions.
This needs to be introduced to your training to prepare and recover from all possible injuries associated with running, do this ASAP and you can go from strength to strength.
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