In this post we are going to discuss three things related to running related injuries – Why they happen, how to manage them, and what to address to bounce back from them quickly. 

As we talked about in our last running blog Running: Expectations vs. Reality, running is one of the most common exercise activities in the world. Unfortunately, runners have a high prevalence of injuries with up to 80% of runners sustaining an injury in a given year. This number creeps even higher when we consider marathon running, where nearly 90% of marathoners experience an injury throughout their training cycle!

With advances in footwear and healthcare technology, as well as the increasing knowledge around training and nutrition guidelines, why then do injury rates remain so high in the sport of running?

Let’s explore four causes that lead to running related injuries that you should be aware of.

Training Errors

Training errors generally involve improper progression of the volume or intensity of one’s training. One of the most common training errors is simply doing too much, too soon. In general, the less experienced or conditioned you are the slower the process should be. However, having experience or being in shape doesn’t mean you can skip the process all together. Volume and intensity must be built slowly over time.  

Another important aspect that falls under training errors would be an incomplete training regimen. We often see runners who are missing a proper warm-up, cool down, and strength training program. We all struggle with not having enough time to do all of the things we want throughout the day or the week. Three things to not sweep under the rug when it comes to avoiding a running related injury would be the warm-up, cool down, and strength training routine.

Last but not least, we will touch on the importance of recovery. When we are training hard we have to provide the body with adequate time to rest and recover to reap the benefits of our training load. Building active recovery days into our schedule is an important factor to staying healthy and performing at our best ability level.

Movement Dysfunction

This item boils down to our ability to move our body through full ranges of motion without significant compensations. When discussing running specifically, it is important to focus on the feet, ankles, knees, hips, and spine mobility. Limitations in one or more of these areas will alter our running mechanics and increase the likelihood that we sustain some sort of injury. These issues generally happen slowly over time as a result of not using the range of motion that we are capable of. 

Watch the “Ready to Run Checklist” Video Series to help you with your mobility.

Lifestyle Factors

It is complicated to determine how much of an impact our lifestyle plays into our ability to resist injury. What is not complicated is knowing that it is a major contributor! Which lifestyle factors are most important when it comes to reducing injury risk for runners? Here are a few factors to focus on: sleep, nutrition, stress management, hydration, daily movement, footwear selection, and positional errors. 

In general, the more dialed in you have each one of these factors, the more you will be able to challenge your body without breaking down. Each of these factors are areas that we address with our clients regularly.

External Factors

This section addresses the variables that are out of your individual control. Sometimes injuries are accidents, such as slipping or falling during a run. As a result, we are now in a position to treat and recover from an unexpected injury.

Another external factor we must take into consideration is our competitive nature or the amount of adrenaline we exert. We’ve all had times where we get into the heat of the moment, push ourselves a little harder than we were prepared for, but don’t notice any negative repercussions until after the fact. Remember, the more you prepare your body with the items mentioned above, the less this external factor will play a role in leading to injury. 

We hope this article educated you on running-related injuries and provided guidance in how to best avoid and manage injuries moving forward. 

If you’re interested in discussing this topic in more detail or if you’re struggling with an injury and seeking support, please feel free to call us at 720.316.9974 or email Dr. Andrew directly at andrew@physioroomco.com

The post Rethinking Running Injuries – 4 Causes You Should Be Aware Of appeared first on Physio Room.

This patient had been experiencing some acute knee pain for 6 months when she walked through our door and was, understandably, very frustrated with her lack of progress over those 6 months. The first question I asked her was why now? Why did it take her so long to get her in here to address this pain? Her answer was not too uncommon. Our client said that she had slowly become depressed – she had always enjoyed skiing, wanted to find enjoyment in cycling again, but was unable to participate in the things she enjoys because the pain always interfered. She was fearful of what all this meant.

This is where the pain snowball tends to begin. She began experiencing symptoms of depression because she simply couldn’t do the things she desired due to the knee pain. Those depressive symptoms then create a state of irritability. Overall she had become very stressed and, above all else, she felt anxious as she didn’t have any idea what this persistent problem meant for her. Her anxiousness and uncertainty centered around whether or not this pain was going to last forever, whether she would just have to give up skiing or quit cycling entirely or, and this is one of the most common anxieties or uncertainties we see in the clinic, would she require major surgery to regain her quality of life?

As her provider, I began her treatment program by first explaining to her that fear is nothing but false expectation, or an appearance that something is real. You think a particular outcome of all this pain is likely, you worry that some particular problem is causing it and you build it up into something you feel very anxious and fearful about. However, when you make the move to come in to see us, we can concretely measure the specifics of your pain, investigate the potential causes of your pain and talk with you about how your pain is interfering with your lifestyle. This often helps to decrease that fear, decrease those feelings of anxiety or depression.

Our client began our knee pain program and remained dedicated to sticking with the treatment plan through the end. By doing this she was able to regain so much of the happiness she had been lacking! Slowly becoming able to participate in the activities she was missing out on due to pain eased all of the fear she had created for herself.

So, if this sounds like you or someone you know, a person who may be on a path to a very negative mind space or beginning to feel depressed or anxious due to pain, PLEASE give Physio Room a call. We can help you sort through your fears and come up with a program that will get you back to skiing and cycling, or whatever it is that you want to do.

Thank you very much and have a good day!

The post Reasons Never to Put Off Knee Pain… appeared first on Physio Room.