Injury prevention for runners

2 mins to read

What are some of the most common injuries that tend to strike runners and more importantly.... how do you prevent them? Physiotherapist Brad McIntosh has the answers.

Arthritis, joint, bone & muscleFitness and running

Anterior knee pain

This is the most common problem affecting distance runners and the most common injury that presents to sports medicine clinics around the world.

The good news is, that to a large degree, it’s a biomechanical problem and we can always improve biomechanics. Whilst it would take a thesis to cover all the potential issues, the two key areas in any prevention or treatment plan for anterior knee pain are the gluteals (butt muscles) and the inside quad muscle.

Any good prevention program would include some exercise to improve the function of these muscles- try the following exercise for the gluteus medius.

Gluteus Medius – against wall – right

Objective

Develop coordination, strength, and endurance of the posterior gluteus medius muscle.

Starting position

Stand side-on to a wall with the left leg closest to the wall. Lift the leg off the floor letting the left knee touch the wall for balance only. The standing foot (right) should be parallel to the wall. The trunk is kept straight upright, with the weight over the right leg, and the right knee in a “soft” or slightly flexed position.

Procedure

Keep the pelvis and shoulders pointing straight ahead, and use the buttock muscles to turn the right thigh and knee outwards, away from the wall. Squeeze the buttocks together as though there is a $100 note between them. Turn as hard as you can and maintain the tension for the duration of the repetition.

Tip

Make sure the hips and shoulders keep pointing straight ahead, and all the turning force comes from the right buttock muscle.

Achilles tendon problems (Achilles tendinopathy)

Distance running and Achilles tendon problems do go hand-in-hand, and with the increasing popularity of the “barefoot” style, we are seeing a large increase in the number of calf strains and Achilles tendinopathies.

The reality is that most of us have adapted to the “heel-strike” style and changing to a midfoot or forefoot landing has a big impact on the loads our legs have to deal with. The following, simple exercise, done carefully and correctly, may be able to assist in the prevention of Achilles and calf problems.

Eccentric calf raise from floor- left

Objective

To improve the eccentric strength of the achiles tendon

Starting position

Standing with your hands on a table or wall for support

Procedure

Raise up onto your toes lifting your heels from the ground. Then transfer your weight to your left foot, taking your right foot off the ground. Hold. Then slowly lower your left heel back to the ground.

Tio

Try to get to the very top extent of the push-up. Slowly lower taking 3-4 secs.

Iliotibial Band Friction Syndrome

Most of us have heard of it…most of us dread it! In reality, it isn’t that bad and when managed well it’s one of the most responsive problems we see in the clinic.

ITB friction syndrome accounts for about 12% of all running-related injuries. The main cause is weakness in the gluteus medius (butt) muscle, causing the pelvis to drop down on the side opposite the standing leg. This tightens the ITB and as the knee rolls inwards, the ITB flicks over the outside part of the knee creating the friction that leads to pain.

There are a number of treatment options available, including taping, deep tissue massage of the ITB (for example using a foam roller), and probably most-importantly running style analysis and correction.

With 4 weeks to go, train hard and smart, and remember to always allocate some time to injury prevention. If you get a niggle now, get it looked at and nip it in the bud. Good luck