Running Injury

In summary, the runner is especially at risk for development of injury to the hip and pelvis secondary to chronic repetitive microtrauma. A long-term successful outcome and prevention of reinjury are more likely if the focus of rehabilitation is on the restoration or the functional kinetic chain, rather than on a specific injured tissue. Finally, … Continued

Overuse Injuries

Overuse injuries of the hip and pelvis in runners may be classified as soft tissue injuries or as primary joint and bone pathology. By far, soft tissue injuries are the most common in runners, particularly gluteus medius tendinopathy. Pelvis and sacroiliac joint dysfunctions are underappreciated in many clinics. In my experience, runners frequently develop superior … Continued

Running Myth

There is no shortage of training myths and unsound training practices in running. A common misconception is that running is sufficient to increase leg strength. Also, the role of stretching for improving performance and avoiding injury is overestimated.

Biomechanical Considerations

A case for strength training your leg muscles especially your gluteal muscles: Biomechanical considerations that can cause injury in runners includes kinetic variables, in particular, magnitude of impact forces (how hard you land), rate of impact loading (how fast you load your legs on landing) and active (push-off) forces. This translates to how strong your … Continued

Anatomic considerations

Anatomic considerations are the second category of injuries with runners. These include a high longitudinal arch, dysfunction in range of motion of ankle dorsiflexion or plantar flexion, tibia varum, rear foot varus and leg length discrepancies. A flat foot also may be a risk factor. Now let’s break them down one at a time. Most … Continued

Training Errors

The first category of overuse injury in runners is training errors. It can include improper running shoes, excessive running distance or intensity, and a rapid increase in weekly running distances or intensity. It can also include inadequate lower extremity weight training, especially in runners who are older than 30 years of age. Runners who continue … Continued

Overuse Injuries – 3 Categories

Causes of overuse injuries in runners can be divided into three general categories: Training errors Anatomic considerations Biomechanical considerations

Gluteus Medius Tendinosis.

One investigational study found that 25% – 70% of runners sustain overuse injuries. One of the most common and overlooked injuries is gluteus medius tendinosis.

Exercise Tip

The runner should focus on exercises that simultaneously stretch and strengthen, to provide three-dimensional strengthening and flexibility.

Training for a 5k or 10k

Whenever training for a 5 or 10k race or a half or full marathon or just out for a run try something different. Every 5 minutes change it up by running backward and sideways for about 30 seconds. Your muscles and joints will appreciate it and they will have less stress, injuries and last longer.