Why some Running Injuries Happen

Katie Larson April 2, 2014 Injury, Injury Prevention

The more you run, the more likely it is that you’re going to get injured. Maybe not today or next week, but at some point in your running career, you’ll find yourself with an injury that just won’t go away. It may just be a little nagging thing, or it could set you back months.

It’s important that you understand some of the basic reasons why certain running injuries happen so that you can try to prevent them in the first place. The inevitable pounding and stress put on your body will cause things to break down. There some things, 8 in particular, that can help you become the strongest running version of yourself.

1. Training Error

Training too much or/and increasing mileage too fast is the quickest way to getting injured. Gradual increase of 10-12% a week has been proven to decrease the chances of an injury while increasing mileage.

2. Running on Banked Surfaces without Changing Sides of the Road

All roads are banked for water drainage, so it is important to change sides of the road when running outside. When you run an out and back route you need to make sure to run back on the same side that you ran out on. If you are running a loop route you need to make sure you run on opposite side halfway through the run.

3. Impact forces from the Ground up the Body through the legs

Training surfaces, cadence, and weakness can contribute to more impact to your legs. Varying your training surfaces and cadence manipulation can minimize the impact to your legs. Working on strength exercises can also minimize those forces.

4. Lack of cross training

Different bodies can withstand more running than others depending on how you’re built. Some people don’t need any cross training while others need 2-3 days off a week from running and working on different modes of exercise.

5. Faulty Shoe wear or Orthotics

Depending on your mileage, speed, body size, foot type, running mechanics and muscle imbalances, you may benefit from a certain type of shoe and/or orthotic. Getting the right shoes in the first place is the most important step.

6. Muscles Imbalances and/or lack of Flexibility

You may have some areas of weakness or lack of flexibility that can be addressed with exercises.

7. Faulty Running Mechanics

Having a therapist who specializes in treating runners watch you run with a video camera will help you address faulty mechanics. A few changes can be made in your gait cycle that could play a huge role in decreasing pain.

8. Poor Nutrition

If you are not getting the correct nutrients your body will break down what it needs to survive and fatigue can set in predisposing yourself to injury. Are you eating healthy?

Make sure you are addressing injuries with relative rest, ice, stretching and strengthening. If your symptoms last longer than 2 weeks, see your Physical Therapist about your concerns. It is important to choose a therapist that specializes in treating runners. As they will address the above concerns, except for nutrition which may need to be referred to MD or Registered Dietician.

Injured?

What nagging running related injuries are nagging you?

Katie Larson

Katie is a Physical Therapist at OSI in Stillwater, MN. She started working at OSI Physical Therapy in 2006. She is considered to be an expert in treating the running athlete. About 75% of her caseload is the running athlete.As a runner herself, she can relate to runners on every level. She has run everything from 5K's to the Marathon. She treats marathon runners, high school cross country runners, and every other level in between (even the ultra runner). She often video tapes runners while they run to analyze form and technique. As a sports clinical specialist, (a certification given by the American Physical Therapy Association that distinguishes PTs as experts in the field of sports physical therapy) she was certified in 2007. She's also a certified strength and conditioning coach.