Top 2 Reasons Running Injuries Occur

Every year 85% of runners will incur an injury. Runners are conditioned to believe that injuries are inevitable, and even worse, that "running causes injuries." While injuries happen WAY TOO OFTEN in the sport of running, it is neither inevitable nor is it because "running causes injuries."

I’m going to discuss 2 main reasons in detail:

Reason #1.

Many injuries are caused by improper running technique and/or biomechanical imbalances around joints that lead to injury causing compensation patterns. The good news is - if there's a cause, there's a prevention.

1. Over-striding is a big one! Over-striding means a runner lands ahead of their body. This causes a greater stress load on joints, especially the knee, and diminishes the body's natural shock absorbing mechanisms (muscles and tendons). A runner also has more ground contact time as the body needs to actively correct this poor landing position and bring the point of support under the center of mass before the stride cycle can be completed.

2. Heel-striking (this is somewhat controversial) but landing heel first, is closely related to over-striding as it can only happen if a runner is over-striding and therefore is just as likely to cause injury. Approximately 82% of recreational runners land on their heels.

3. Poor hip extension and body position which is a natural attempt to counter-balance when over-striding.

These are all correctable technique flaws. While running does not cause injury, poor technique does.  Changing the way you run should be a gradual change over time and the first thing to look at is your landing position which relates to foot strike. . Proper landing position is for the foot to strike the ground directly under or slightly in front of the hips. The running stride takes place under and behind the body, not in front.

There are two reasons why this correct form is  important:

1. From an injury prevention standpoint, when a runner extends their stride in front of them ("overstriding") the hamstring is in an excessively elongated position and the knee tends to be less flexed upon impact. This places greater stress on the hamstring and creates a stiffer landing stress on the body, and the hamstring additionally engages to bring the body over the foot to complete this phase of the stride cycle.
2. From a running efficiency standpoint, when a runner lands in front of their center of gravity, the transition to natural forward propulsion is interrupted. With proper running form, as the foot strikes the ground underneath the body, there is a fluid downward and backward motion as if the foot is already moving backwards when it strikes.

There are several proprioceptive cues that can help, the most important of which is to lead with your hips and seek to land under your body (at first a corrected landing position can feel odd, as if you're landing behind yourself). A gradual change to your running gait is always best. Try a few minutes of adjustment on each run or do a short run periodically to specifically work on your running technique.

Reason #2.

Over recent years science has uncovered amazing information that can really help us all avoid common running related injuries by just being proactive with our bodies and noting potential problems.  I have learned through my Human Movement Specialist Course and have been implementing with my clients is a squat assessment. It’s simple for the athlete to do and is a huge predictor of injury. Quite typically it addresses problems they have been struggling with and it’s a real “aha” moment! 

The assessment picks out common muscular imbalances that lead to compensation patterns, for example an asymmetrical weight shift, knees bowing in, toes turning out, excessive forward lean, etc. We are usually completely unaware that these exist as they don't always manifest as pain or injury at present. But a quick assessment will usually reveal that most runners (most people) have some type of imbalance. The most common imbalances include muscles around the hip joint, the piriformis, the lateral hamstring and the calves. To know what your individual compensation patterns are a squat assessment done by a knowledgeable coach or physiotherapist is a must.

Below is a common release and strengthening protocol. All you need is a ball or foam roller (lacrosse balls or softballs work great) and a mini loop and to get yourself into a simple 5-10 minute 3 times a week habit.

1. Use the ball to release any pressure points in these four muscles, Tensor Faciae Latae (TFL), Piriformis, Biceps Femoris (outside lower hamstring), and calves. Hold pressure for :30 up to 2:00.
2.  Stretch those same muscles with the exception of the hamstrings (which are usually already in a somewhat lengthened state but that’s another story;).  Prior to a run you can use dynamic stretches, or use static stretches at other times. For static stretches hold the stretch for :30 up to 2:00.
3.  Activate the Gluteus Maximus and Gluteus Medius with or without the use of the mini loop. These can be quite challenging when done correctly your focus needs to be on the glute muscles without drawing in the low back and hamstrings. Use exercises that include hip extension (opening up the hip).

This simple routine can make a big impact on your running and general movement. Pre-hab work as mentioned above is much better than going to the Physical Therapist for a Re-hab list a mile long!

 If you are interested in more information on running injuries please feel free to email me, I’d be happy to help you.