Since spring has been around for the last month, it’s time to discuss running injuries and the best ways to prevent them. Sixty to eighty per cent of runners experience some sort of acute injury or are battling through a chronic injury every year. Following these steps will help you prevent or manage your injuries. 

If you are going to run this summer, try and get out at least four days a week. Running four days a week allows your body to adapt to the stress more easily than getting out for one or two runs per week and trying to pack longer runs into those days. You can pop by the clinic to pick up some training schedules if you are new to running. For those seasoned vets, you aren’t out running your limits all four days, but working within your training programs. 

Change your running technique. The most successful long-distance runners in the world run at a pace of 180 steps/minute. This seems to be an easy way to correct technique, increase your efficiency, and avoid heel-striking.  Heel striking occurs in up to 75 per cent of endurance runners. Most of this is due to the large cushioned heel built in running shoes. The problem with the heel strike is that it is inefficient and does not allow us to use our natural shock absorbing system within our feet. There is no give in our heel bone, however our arch system is an amazing biomechanical design that allows the force to be absorbed. When running properly, your mid/forefoot should contact the ground directly underneath your hip, allowing for a much more efficient run. Our body determines our stride length, and unfortunately, if you have stubby legs your stride is going to be short.  If you lengthen your stride and contact heel first, research indicates you are at a higher risk of injury.

Run the trail systems to vary your stride pattern and avoid repetitive strain injuries like IT band syndrome or shin splints. This is an easy one living in Jasper.

Avoid over-training. You should consider a training program that allows a slow progression. If you have a race in mind or just want to get back in shape, ensure you take it easy coming out of hibernation. The easy limit for those just starting out is you can only increase your weekly volume by 10 per cent per week. So if you ran four days with a total of 30 kms, then you can only go up to 33 kms next week.  

There is excellent research coming out of the University of Calgary’s running injury clinic indicating a decrease in running injuries with exercises stabilizing your core and strengthening the hip muscles. 

Look at getting a proper fitting shoe for your needs. This does not mean orthotics and in fact usually entails getting a simple, inexpensive shoe.  Research has indicated no difference in cushioning between cheap vs. expensive shoes. In fact, a study of over 5,000 runners showed a higher incidence of injury in shoes costing over $95 vs. shoes costing less than $40 (recorded in UK currency). As well with all the amazing technology companies throw in their shoes there has been no decrease in the amount of injuries runners suffer each year. Makes you think about all the commercials the $2.8 billion dollar/year shoe industry is pushing on us.  

We have run for thousands of years with very little protection on our feet. Try running barefoot. Go to the park and run barefoot for about five minutes.  It usually feels much different from your run style in shoes, no heel strike, gentle impact, and active arches.;

None of these tips above are guaranteed to work for everyone out there. If you have programs, techniques, shoes that work great for you then that’s fantastic. But if you are one of those experiencing issues with your feet, knees, hips, or back please contact your health care professional to discuss these issues. If you require any research articles or would like to discuss running injuries or have a run assessment done, please stop by or drop me an email at jasperphysio@telus.net. Enjoy the season!

Sean FitzGerald MScPT
Jasper Physiotherapy Clinic