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How to Prevent Common Running Injuries
Proper form, strength training, and the right shoes can prevent injury.
ByMichelle Hamilton
It's an all too common scenario: Runner begins training program. A month
or so later, a twinge settles on a knee. Runner stretches, pops
ibuprofen, keeps running. A few—or maybe 100—runs later, runner is on
the couch, ice pack on knee. What are the chances? The answer isn't
exactly clear: A review of studies suggests that as few as 19 percent or
as many as 79 percent of runners are sidelined each year. Many multiple
times. Some—ouch—never run again.
The good news: Researchers are on the hunt for an injury solution, perhaps more fervently than ever, in part thanks to the release of Born to Run in 2009. The best-selling book, which claims that the modern running shoe is the culprit behind the sport's high injury rate, got runners talking about shoes and form, and it spotlighted the debate about the cause of injuries. Is it the way we run? The shoes we wear? Because we sit all day? Or do we keep repeating training mistakes: big jumps in mileage; running the same five-mile route, on the same side of the road, week after week?
The true cause is all of the above. Injury—and injury-prevention—is multifaceted. "A combination of things—for example, an anatomical issue plus a training error and the wrong shoes—can add up to injury," says Joseph Hamill, Ph.D., a biomechanist at the University of Massachusetts, Amherst. Plus, every runner is a puzzle, with a different anatomy and injury history, says Anthony Luke, M.D., director of RunSafe at the University of California, San Francisco. "Which is why injury prevention is so challenging." But over the last decade, running science has shifted its focus from treatment to the prevention of injury. Scientists are studying uninjured runners to decipher who gets hurt—and who doesn't—and why.
Most experts agree that to lower injury risk, you need not a magic bullet but a loaded gun. One with a three-bullet chamber: a strong body, good form, and the right shoe. On the following pages, we take a closer look at each, offering exercises, form tweaks, and shoe advice that all runners can use to lessen their chance of injury and enjoy a long, happy, ice-pack-free running future.
Add Strength
In the battle against injury, a runner's best armor is a strong body. Strong muscles, ligaments, and tendons guard against impact, improve form, and lead to a consistent gait. "If muscles are weak, one footfall will not be like the rest," says Reed Ferber, Ph.D., director of the Running Injury Clinic at the University of Calgary. "How your knee turns in, your hip drops, your foot pronates changes with each step. But with strength, these movements are the same each time, so your mind and body know what to expect."
When a strong body runs, the brain tells the muscles to brace for impact before the foot hits the ground. The glutes and core contract to steady the pelvis and leg. The foot and ankle muscles are activated, providing a solid foundation to land upon.
But if one stabilizer isn't strong enough or isn't recruited, other muscles get overworked, and the entire chain of movement is disrupted, says Eric Orton, a running coach featured in Born to Run and the creator of the recently launched B2R Training System, which combines strength training with form changes to reduce injury risk.
Most runners lack strength in at least one muscle group, as well as in their neuromuscular pathways, the lines of communication between brain and body, says Jay Dicharry, M.P.T., the director of the REP biomechanics lab at Rebound Physical Therapy in Bend, Oregon, and author of Anatomy for Runners. Strong pathways help muscles fire more efficiently and in quick succession, which enables you to run with greater control and stability.
These exercises, adapted from Dicharry's and Orton's programs, strengthen running's key muscles and those neuromuscular pathways. You can do them as a full routine or insert them into your day while watching TV two or three times a week. If possible, do the moves barefoot.
The good news: Researchers are on the hunt for an injury solution, perhaps more fervently than ever, in part thanks to the release of Born to Run in 2009. The best-selling book, which claims that the modern running shoe is the culprit behind the sport's high injury rate, got runners talking about shoes and form, and it spotlighted the debate about the cause of injuries. Is it the way we run? The shoes we wear? Because we sit all day? Or do we keep repeating training mistakes: big jumps in mileage; running the same five-mile route, on the same side of the road, week after week?
The true cause is all of the above. Injury—and injury-prevention—is multifaceted. "A combination of things—for example, an anatomical issue plus a training error and the wrong shoes—can add up to injury," says Joseph Hamill, Ph.D., a biomechanist at the University of Massachusetts, Amherst. Plus, every runner is a puzzle, with a different anatomy and injury history, says Anthony Luke, M.D., director of RunSafe at the University of California, San Francisco. "Which is why injury prevention is so challenging." But over the last decade, running science has shifted its focus from treatment to the prevention of injury. Scientists are studying uninjured runners to decipher who gets hurt—and who doesn't—and why.
Most experts agree that to lower injury risk, you need not a magic bullet but a loaded gun. One with a three-bullet chamber: a strong body, good form, and the right shoe. On the following pages, we take a closer look at each, offering exercises, form tweaks, and shoe advice that all runners can use to lessen their chance of injury and enjoy a long, happy, ice-pack-free running future.
Add Strength
In the battle against injury, a runner's best armor is a strong body. Strong muscles, ligaments, and tendons guard against impact, improve form, and lead to a consistent gait. "If muscles are weak, one footfall will not be like the rest," says Reed Ferber, Ph.D., director of the Running Injury Clinic at the University of Calgary. "How your knee turns in, your hip drops, your foot pronates changes with each step. But with strength, these movements are the same each time, so your mind and body know what to expect."
When a strong body runs, the brain tells the muscles to brace for impact before the foot hits the ground. The glutes and core contract to steady the pelvis and leg. The foot and ankle muscles are activated, providing a solid foundation to land upon.
But if one stabilizer isn't strong enough or isn't recruited, other muscles get overworked, and the entire chain of movement is disrupted, says Eric Orton, a running coach featured in Born to Run and the creator of the recently launched B2R Training System, which combines strength training with form changes to reduce injury risk.
Most runners lack strength in at least one muscle group, as well as in their neuromuscular pathways, the lines of communication between brain and body, says Jay Dicharry, M.P.T., the director of the REP biomechanics lab at Rebound Physical Therapy in Bend, Oregon, and author of Anatomy for Runners. Strong pathways help muscles fire more efficiently and in quick succession, which enables you to run with greater control and stability.
These exercises, adapted from Dicharry's and Orton's programs, strengthen running's key muscles and those neuromuscular pathways. You can do them as a full routine or insert them into your day while watching TV two or three times a week. If possible, do the moves barefoot.
Runners are always getting injured, sad but true. Read this on how to prevent the common injuries from happening!
It's an all too common scenario: Runner begins training program. A month or so later, a twinge settles on a knee. Runner stretches, pops ibuprofen, keeps running. A few—or maybe 100—runs later, runner is on the couch, ice pack on knee. What are the chances? The answer isn't exactly clear:
It's an all too common scenario: Runner begins training program. A month or so later, a twinge settles on a knee. Runner stretches, pops ibuprofen, keeps running. A few—or maybe 100—runs later, runner is on the couch, ice pack on knee. What are the chances? The answer isn't exactly clear:
Found on: www.runnersworld.com
