Running Injuries | Injury Risk in Recreational Runners


  • Nearly half of all recreational runners sustain injuries, according to new research—knee injuries account for 27 percent of injuries and Achilles tendon and calf injuries account for 25 percent of injuries.
  • Paying attention to your training load, the intensity of your runs, and your biomechanics can be helpful in preventing injuries.
  • If you seem to always be getting injured, it’s best to consult with professionals—a running coach, sports medicine physician, physical therapist, etc.—to nail down the reason why and what you can personally do to stay healthy.

    It should go without saying that running is a high-impact sport. So if it seems like you and your running buddies are constantly taking turns battling injuries—big and small—you’re not alone: Nearly half of all non-professional runners sustain injuries, according to research by Jonatan Jungmalm, Ph.D., in the Department of Food, Nutrition, and Sport Science at the University of Gothenburg in Sweden.

    As part of his doctoral dissertation, Jungmalm recruited more than 200 recreational runners between 18 and 55 years old and monitored them over a one-year period. “To take part in the study, they had to have been running for at least a year, have run an average of at least 15 km [9.3 miles] per week over the past year and have been injury free for at least six months,” Science Daily reported.

    No matter what you’re looking to improve in your running life, find it with Runner’s World+!

    He found that 46 percent of these runners reported injuries over the course of a year, and the most common locations were the knee—accounting for 27 percent of all injuries—and the Achilles tendon and calf area, representing about 25 percent of all injuries.

    Those with a previous injury were almost twice as likely to sustain a running-related injury as those without one, according to a result of Jungmalm’s that was published recently in the Journal of Orthopaedic & Sports Physical Therapy.

    Also, newer runners tend to have higher injury incidence rates, Jungmalm told Runner’s World. He added that previous research indicates that running-related injuries seem to be the biggest reason that recreational runners quit.

    “For runners, I think the takeaway from this is the awareness of how common injuries can be,” he said. “Recreational runners will, on average, experience at least one injury in about 225 hours of running. What runners think about that wasn’t part of the research, but my experience as a runner tells me that many runners may not acknowledge the real risk of being injured.”

    This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

    Also not part of the research was whether any specific strategies helped minimize injury risk, but physical therapist Carol Mack, D.P.T., C.S.C.S., owner of CLE Sports PT & Performance, told Runner’s World that risk factors include mismanagement of training load, experience, and biomechanics.

    With training load, many recreational runners track mileage, Mack said, and while that’s helpful, it doesn’t give a full picture of true load. Mileage is external load, but it doesn’t measure the body’s physiological response to a run, known as internal load. For that, you’d need to be aware of intensity, heart rate, and level of fatigue. For example, Mack said, think about a 10K run done on tired legs at a fast pace versus fresh legs at a slow pace. The distance is the same, but each workout feels different and has distinctive effects on the body.

    “In Jungmalm’s work, it’s noted that four injuries occurred during a single session that was rated with the highest intensity, or a pace-related injury,” Mack said. “There is some evidence out there that higher intensity workouts are associated with injury occurrence. Therefore, recreational runners should understand that intense, pace-related workouts like tempo runs or speedwork can be very taxing on the body.”

    She added that it’s best to consult with a coach about how to best incorporate them into your training, and it’s very important to give yourself enough rest and recovery after those workouts.

    Experience is also a factor, and as the research indicates, newer runners have higher injury rates. Mack said this might show up as not knowing when it’s okay to push through pain versus when it’s not, or not knowing how fast or far to take some training runs.

    The biomechanics factor means paying attention to proper form, said Mack. For those who experience repeat injuries, this might be a major factor, and she added that running gait retraining may help.

    If you seem to always be getting injured, it’s best to consult with professionals—a running coach, sports medicine physician, physical therapist, etc.—to nail down the reason why and what you can personally do to stay healthy.


    📹 Related video

    This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io



Source link

Get in Touch

LEAVE A REPLY

Please enter your comment!
Please enter your name here

Related Articles

Functional dumbbell lower body workout

HANNAH BRAUNPersonal trainer from ViennaHannah is a health, fitness and personal trainer. With her creative workouts and individually adapted training plans, she ensures...

Lorde Announces New Album, Won’t Release Physical CD To ‘Honor The Natural World’

Lorde’s comeback runs on “Solar Power,” so it’s only natural that the singer would take eco-conscious steps for the rollout of her new...

Justin Shults On Being Boise State’s New Softball Coach, Oddici Alexander Joins Pride, FGCL Opening Weekend

In this edition of In The Circle, Eric Lopez talks with New Boise State Head Coach Justin Shults, who discusses what it was...

Get in Touch

22,044FansLike
2,507FollowersFollow
17,900SubscribersSubscribe

Latest Posts

Functional dumbbell lower body workout

HANNAH BRAUNPersonal trainer from ViennaHannah is a health, fitness and personal trainer. With her creative workouts and individually adapted training plans, she ensures...

Lorde Announces New Album, Won’t Release Physical CD To ‘Honor The Natural World’

Lorde’s comeback runs on “Solar Power,” so it’s only natural that the singer would take eco-conscious steps for the rollout of her new...

Justin Shults On Being Boise State’s New Softball Coach, Oddici Alexander Joins Pride, FGCL Opening Weekend

In this edition of In The Circle, Eric Lopez talks with New Boise State Head Coach Justin Shults, who discusses what it was...

Impact Training | Link Between Impact Training and Bone Health

Because running is a high-impact sport, there’s concern about whether it’s too tough on joints and bones in later decades.However, impact training, like...

Everything You Need To Know From The French Elite Championships

2021 FRENCH ELITE SWIMMING CHAMPIONSHIPS The 2021 French Elite Championships—the second and final Olympic-qualifying meet for France’s swimmers—ran last week in Chartres, and if...