Why Do Some Running Injuries Occur?
- Training Error. Training too much or/and increase mileage too fast. Gradual increase of 10-12% a week has be proven to decrease change of injury while increasing mileage.
- 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.
- Impact forces from the ground up the body through the legs. Training surfaces, cadence, and weakness can contribute to more impact to your legs. Vary your training surfaces and cadence manipulation can minimize your impact to your legs. Working on strength exercises can also minimize those forces.
- Lack of cross training. Different bodies can withstand more running than others depending on how you are 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.
- 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.
- Muscles imbalances and/or lack of flexibility. You may have some areas of weakness or lack of flexibility that can be addressed with exercises.
- Faulty running mechanics. Having a therapist who specializes in treating runners watch your run with a video camera will help you address your faulty mechanics. A few changes can be made in your gait cycle and play a huge role in decrease in pain.
- 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.
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.
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