For recreational runners the incidence of running related injuries is 10 per 1000 hours of running, which is relatively high compared to other sports. Knee injuries, such as Patellofemoral Pain syndrome are the most common (19%), followed by foot injuries (17%), such as plantar fasciitis or stress fracture, but lower back, thigh, lower leg and ankle injuries are also common.
Overuse injuries, such as tendinopathy, shin splints or stress fracture are more common than acute injuries such as ankle sprain or calf strain, which means you will usually have some warning signs or early pain to signal an injury is on the way so don’t ignore early symptoms that are persistent.
There are certain factors that help predict injury and these are listed below. This is very helpful in terms of injury prevention, as addressing these factors reduces the risk of developing a subsequent injury.
Predictors of Injury:
1. Previous lower limb injury in the last year – ensure your complete your rehab from any previous injury
2. Weekly mileage greater than 40 miles (64 km)/ week
3. Training errors like speed training. Interval training e.g. interspersing running with walking actually lowers your risk of injury
4. Less than 3 yrs running
5. Biomechanical abnormalities e.g. genu valgum (knock knees) or genu varum (bow legged), over pronation (flat foot) or supinated foot (high arched foot) type.
6. Muscle Weakness i.e. gluteal muscles
At IONA Physiotherapy we can screen to determine if you are at risk of developing a running injury and give appropriate treatment and advice regarding injury prevention that is specific to you. If you already have an injury, we can diagnose and treat the injury and give you a specific plan to prevent recurrence, as well as advise you on footwear and running technique, if necessary. Contact IONA Physiotherapy and we will be glad to help.
