Pioneer Valley Youth Sports and Fitness Institute

the source for sound athletic advice

Running Injury Prevention

The most classic form of exercise, in my opinion, running and/or power walking, is a viable means of exercise for most of us. With the warmer months upon us more and more people are getting outside to participate in this manner of exercise. Interestingly enough running produces an injury in any given year to roughly one third to one half of all runners.

According to Jane Hamilton, an exercise physiologist and author of the book Running Strong and Injury Free,  the majority of injuries experienced by runners are related to muscular and/or skeletal overload. Approximately 70% – 80% of injuries occur in the region from the knee down, with the knee itself being the site of about 25% of all injuries. The lower leg ranks a close second, with about 20% of all injuries occurring here. The foot and ankle come in third and fourth at 16% and 15% respectively. Prevention is essential. Understanding preventative measures will decrease the possibility of incurring an injury.

If you are just starting out or getting back into with a running program be careful not to increase mileage too quickly or run excessive number of miles per week.. Build mileage at about a 10% increase per week or even every other week. Increase intensity with hills and speed workouts which should consist of 10-30% of weekly mileage.

Flexibility is necessary from a general point of view. If muscle is pushed beyond its ordinary range of motion it can invite injury. In addition, a runners’ efficiency can be decreased due to muscles inflexibility, an increase load is placed on the joint it crosses as well as its opposing muscle group. One can also avoid tendon injury amongst the calf, hamstring, and quadriceps with consistent stretching for those target areas.

The illiotibital band should receive special attention. The iliotibial band is a superficial thickening of tissue on the outside of the thigh, extending from the outside of the pelvis, over the hip and knee, and inserting just below the knee. The band is crucial to stabilizing the knee during running, moving from behind the femur to the front during the gait cycle. The continual rubbing of the band over the outside of the lower femur (lateral femoral epicondyle), combined with the repeated flexion and extension of the knee during running may cause the area to become inflamed, or the band itself may suffer irritation, known as IT Band Syndrome. Often a lack in “core” strength among the hips and flexibility of the calves and hamstrings are the contributor to IT Band Syndrome.

Functional strength training of the lower body is important in order to keep balance between opposing muscle groups i.e. hamstrings and quadriceps, to help prevent injury and increase muscular endurance. Performing exercises such as squats, lunges, and balance exercises 3-4 times per week using light weight or even body weight for 15 -20 repetitions is appropriate to increase strength and endurance.

At this time of year more and more people are enjoying their runs outside. The goal is to be able to continue those runs throughout the year. Preventing an injury is the first step to keeping those runs on schedule. Incorporating the appropriate amount of mileage and intensity, a consistent stretching routine, and basic strength training to key areas are simple ways to prevent getting those runs in.

To learn stretching techniques, functional strength training exercises please contact Len Haggerty at len@strideshpi.net.  Len Haggerty, MA, CSCS is a Sports Performance coach operating STRIDES Performance & Wellness, Inc. in Northampton MA. They provide an experience for youths, athletes, and adults of all ages and abilities to discover their potential.