There is a high incidence of lower extremity running injuries occurring in recreational and competitive runners, the knee being the most predominantly injured joint. Some risk factors that can increase the probability of a running injury include long training distances per week and a history of previous injuries. So how can we help prevent injuries like this from happening and keeping us off the sideline?
We need to prepare our bodies to adapt to ground reaction forces during running. On longer runs (more than 3 miles), it’s important that we prevent the breakdown of running mechanics and improve running efficiency.
Here are some areas that can be addressed to improve your resilience to injury:
🔸Training plan modification to safely balance your weekly workload
🔸Muscle strength and joint mobility deficits to improve load absorption
🔸Modifying running form and technique to improve energy efficiency
🔸Proper recovery and nutrition to prevent burnout
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van Gent RN, Siem D, van Middelkoop M, van Os AG, Bierma-Zeinstra SM, Koes BW. Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review. Br J Sports Med. 2007;41(8):469-480. doi:10.1136/bjsm.2006.033548
Arnold, Michael & Moody, Aaron. (2018). Common Running Injuries: Evaluation and Management. American family physician. 97. 510-516.