Did you know that running is increasing in popularity for all ages? There are many more events (5K, 10K, ½ and full marathons) and more participants in these events than ever before. That fact – coupled with the research showing that up to 70% of runners get injured each year – shows the importance of proper mechanics while running.
Even though there are many theories and techniques for running, it is important that if you are changing your style of running, your shoes or your gait mechanics, you need to ease into and practice your new technique in order to reduce your risk of injury.
The following all increase your risk of injury with running:
- Running more than five days/week, or less than two days/week
- More than 10% volume increase in a week (total mileage)
- More than 40 miles per week
- Shoes that have at least 500 miles total
- Slow cadence – less than 170 steps per minute
Most running injuries include pain in the knee, hip, ankle, or foot. Common issues include patellofemoral syndrome, iliotibial band pain, medial tibial stress syndrome (shin splints), Achilles tendinitis, and plantar fasciitis. Once you have pain or an injury, the tendency to compensate in your body mechanics increases and causes other issues or injuries to occur. It is important to take care of any injury and get back to full strength before returning to a running program.
What is a Running Assessment?
All levels of runners can benefit from gait assessment in order to achieve your best time or just enjoy your sport injury-free. A full running assessment includes a video-recorded session of your running gait mechanics from different angles. The video is analyzed and broken down in each phase of your running pattern to identify where you are at risk of injury and what we can correct to reduce that risk. It also includes providing you with the proper tools (strengthening exercises, stretches, practice drills for re-training proper form and mechanics) you need to avoid injury or recover from an injury. Most runners need hip, quadriceps, hamstring, and abdominal strengthening with proper gradual progression of exercises to build max strength with keeping balanced flexibility. Single leg training for stability and balance is also beneficial.
Learn more about our Running Assessment Program here.