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Injury prevention for runners

Injury prevention for runners

Start Train Preventin Meet Us Blog Shop ASICS. Aim for 3 Funners on each leg. RELATED: Consistency Rules. Runner's Knee Yes, usually okay: Swimming Sometimes okay; let pain guide you: Stationary Bike, Elliptical No, usually not okay: Rowing Machine.

Injury prevention for runners -

The runners were classified as light or heavy, based on the median body mass for men Across the board, all runners who received the hard shoes had a higher injury risk, compared to those who received the soft shoes, but those with higher body mass were not associated with greater risk for injury.

The protective effect of the higher cushioned shoes was only found to be significant in the lighter runners. However, the change in biomechanics could be a precursor for injury for some.

A study from presented cases of navicular stress fractures in athletes utilizing carbon plated shoes, citing novel demands on the foot—namely increased plantar displacement of the navicular bone, modified forces to the hindfoot, as well as training at faster velocities. What about the heel-to-toe drop, referring to the difference in stack height between the heel of the shoe and the forefoot?

The study found that shoes with a heel-to-toe drop of 5 mm had much lower stress on the joint. A study from outlines that radical changes in shoe gear are what inevitably increases injury risk, but overall, the generalizations made about specific footwear characteristics are oversimplified and not sufficiently backed by scientific evidence.

The authors underscore that each runner is unique and will adapt in their own way to a particular shoe type. Like most things in life, caution and common sense should be exercised. Training load and patterns are among the most studied predictors of injury in runners, with the most straightforward and consistent results.

A study by the British Journal of Sports Medicine , published in , took a look at runners via their Strava accounts, who were training for the New York City Marathon. They were monitored for 16 weeks, with their training divided into quarters. By strengthening the areas such as your hips, core, and glutes, you will also improve your overall running form and economy, which will help you run faster and farther.

The best types of injury prevention exercises are unilateral exercises, which means that you work a single leg independently from the other leg and the rest of the body. While exercises like squats are incredibly effective for building strength, you can rely on one leg over the other and perpetuate an imbalance.

The following exercises will strengthen the lower back, hips, core, and glutes and help you run faster while decreasing your risk of injury. Do the following exercises times per week for maximum benefits, although even once per week will reduce your risk of injury.

These exercises can all be done using just your body weight. If you are an advanced runner or strength train on a regular basis, you can add weights or resistance bands to these exercises once you master the form. The reverse lunge will strengthen your glutes, core, quads, and calves.

Unlike a squat, a lunge requires your legs to work independently, so this exercise will also improve your stability.

Stand with your feet hip-width apart. Step your right foot back and lower into a lunge, keeping your left knee bent at 90 degrees and above your left ankle. Be sure to engage your core and maintain a flat back with upright posture.

Step back to start to complete one rep, then repeat with your left leg. Perform sets of reps per leg. You can make the exercise harder by holding a dumbbell in each hand. The deadlift is one of the most valuable exercises for runners. The hinging motion will strengthen your glutes, hips, hamstrings, and back.

By making this a single-leg exercise, you will improve your stability and smooth out any imbalances in the hips and glutes. Raise your left leg out behind you and shift your weight to your right leg. Hinge at the hips to bend forward while extending your leg behind you, so that your body almost forms a T.

Be sure to keep your back flat and abs engaged. Pause, then slowly return to start. Complete all reps on one leg, then switch legs. Aim for sets of reps per leg.

To make it more difficult, hold a weight such as a medicine ball or kettlebell. The bird dog will strengthen your back, core, and glutes while also improving your balance. Given that injuries are typically the result of a combination of factors — including age, gender, experience and injury history — growing evidence suggests that the best way for runners to avoid injury is to learn how to listen to their bodies.

A recent study showed that having an obsessive passion for running was associated with an increased risk of injury — this is likely due to runners ignoring their bodies and avoiding the early warning signs of injury. Being able to listen to your body improves with experience. But two studies have shown that people suffering from both knee and achilles injuries were still able to run without significantly worsening their pain or injury so long as they listened to their body and modified their running style slightly.

If you do get injured, the best thing to do is consult a professional. But pain permitting, you may still be able to do other types of exercises in the meantime such as cycling or using an elliptical or even strength training to help as you recover.

And, as you become more experienced as a runner, you may actually suffer fewer injuries than you did at the start. Menu Close Home Edition Africa Australia Brasil Canada Canada français España Europe France Global Indonesia New Zealand United Kingdom United States.

Edition: Available editions Europe. Become an author Sign up as a reader Sign in. Nathan Liddle , Jonathan Taylor , Teesside University.

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