What Causes Running Injuries?
Expert Physiotherapy for Running Injuries
“Running is a necessary cause for Running Related Injury and, in fact, the only necessary cause.” (Malisoux et al, 2015).
With the Melbourne Marathon less than a month away, we’ve done the hard work for you & identified the causes of running related injuries as found in the literature.
Training error, high BMI & previous injury are the primary causes of running injury.
Training Error
Training error is thought to be responsible for 60-70% of running injuries, with tissue overload being a key factor in their development (Damsted et al, 2018). Increased injury risk has been identified in the literature when:
There is a sudden increase in running distance between 2 weeks
A non-specific recent change in one or more training variables (including velocity, distance, training volume or frequency.
When progressing training it is helpful to have a reasoning process that can adapt to individual needs (Damsted et al, 2018). For example, higher relative increases (up to 30%) may be tolerated at low weekly distances (5km), due to low changes in load. In contrast, at very high training volumes, lower relative increases (up to 10%) are more appropriate. Factors that effect how much training load a runner can tolerate before injury will also have a role.
Body Mass Index & Previous Injury
There are 2 other key factors that appear to play a part in running injuries – Body Mass Index (BMI > 25) and history of previous injury (Malisoux et al, 2015).
A number of studies have now found previous injury, especially in the last 12 months, to play a key role (Nielsen et al, 2012). Some even believe it to be the main risk factor for running related injury. When identified, individualised training progression may be helpful in this increased risk population, including more gradual progression. Symptom response may also be a useful guide to training tolerance & progression (Damsted el al, 2018). Ideally pain during running should be mild (0-3 on the pain scale) and settle to baseline within 24 hours. An improvement in symptoms over time is also important.
While high BMI and previous injury may reduce the amount of running your body can manage, strength and conditioning (S&C) is likely to increase it. There is a growing body of evidence supporting the use of S&C to reduce injury risk and improve performance.
Keilor Road Physiotherapy are Experts at treating running related injuries.
In summary, training error and injury risk (high BMI & previous injury in the last 12 months) share a complex relationship. It may not be that total running km’s on its own is key but how quickly this increases. The old saying of “too much, too soon” is probably fairly accurate.
Keilor Road Physiotherapy are the experts at running-related injuries. Servicing Niddrie, Essendon, Airport West, Keilor & Melbourne’s Northern suburbs for over 40 years, Post Graduate trained running injury team below or call 93794557 to speak to one of our admin superstars.
Related links
References
Malisoux et al, 2015. A step towards understanding the mechanisms of running-related injuries. J Sci Med Sport; 18(5): 523-8.
Damsted et al, 2018. Is there evidence for an association between changes in training load and running related injuries? A systematic review. Int J Sports Phys Ther; 13(6): 931-942.
Nielsen et al, 2012. Training errors and running related injuries: A systematic review. Int J Sports Phys Ther; 7(1): 58-75.
Article by
Shea Mulkearns | Physiotherapist
Shea graduated from La Trobe University with a Bachelor of Applied Science and Master of Physiotherapy Practice, and completed a range of placements in both public and private hospitals, and private practices. Further to this, he gained significant experience working with multiple sporting teams, such as the Western Bulldogs AFL/VFL, St Bernard's Old Collegians Football club (VAFA) and with Melbourne Victory in their academy set up.