Since the ‘fitness-inspired’ running fad of the 1970s, Australians have embraced running and jogging as one of the purest forms of exercise. It’s a convenient and highly effective form of fitness, available both day and night (or even at home with a treadmill), requires very little equipment, and is generally supposed to require very little preparation. But has this ‘minimal preparation’ assumption set us on the path to injury?
It has often been said that one of the most common causes of running injuries is overtraining. But what is overtraining? Should it be called unprepared again?
So, let’s explore the most common causes of running injuries that I believe are related to lack of preparation for running to stay in shape:
flexibility
A minimal amount of joint flexibility is required to function efficiently. Restriction in joint flexibility is often due to acquired muscle stiffness, although there are other causes, such as genetics and previous injury. Running with an inefficient pattern can cause compensatory strain and imbalance in muscles and joints and is a very common cause of injury. You can get a lot of information on how to perform specific stretches on the Internet or, when in doubt, get professional advice from a podiatrist, physical therapist or trainer.
Racing or technical style
Are you a heel, midfoot or forefoot striker? Do you drive with your power hips yourself with your arm swing? And does it really matter? There is significant debate among the running public about the best way to run, but despite this confusion, one thing is certain that no one technique is right for everyone. A simple tip for beginners is to make sure that when you run you don’t over-stride (take too big a step) and try to make contact with the ground with your foot moving back and roughly below your center of mass/hip and not forward. . Once again, running technique is directly related to efficiency, so if your running style matches your body, you should seek the advice of a fitness professional.
Footwear
There are at least a dozen shoe categories, a handful of brands, and all with their own proprietary cushioning and support technology. Recently there have even been some parties recommending barefoot running! No wonder very few of us choose the right shoe straight off the shelf without some advice.
I think it’s common sense in our world of hard, forgiving surfaces that most of us will benefit from shoes that allow us to adapt to the ground and cushion or support according to our individual needs.
A simplistic description of a shoe is simply an upper (the fabric that covers the foot), the midsole (the midsole), and the outsole (the tough outer part) all glued together. For running, an upper should be made largely of lightweight, breathable mesh. The construction of the midsole in the sports shoes of the best brands is very complex. It offers a choice of increased cushioning, support and increased durability, and the ability to match the shoe type to the wearer’s foot type (see below). These days, materials are often a combination of cellular rubber (EVA) and non-cellular polymers (heavier but highly resistant elastomer) placed in areas that require more localized shock absorption. The outsole should have a tread pattern designed for forward movement and with increased durability below the point of heel impact.
Correct shoe selection is critical to injury-free running, and getting advice before you buy may be the best preparation you can get. Very few shoe outlets have the ability to accurately advise on shoe choice, so before you hit the run, check with your local podiatrist to see if they can provide video gait analysis and direct advice. on the selection of footwear.
soccer guy
The shape of your foot is as unique as your fingerprint and can predispose you to a variety of running injuries. Foot, heel, ankle, shin, knee, thigh, hip, and even back pain have all been linked to poor foot posture, whether it’s high arches, low arches, or essentially normal-looking feet. Only a comprehensive running evaluation that includes a slow-motion video gait analysis by a trained profession, such as a podiatrist, can detect and diagnose this. Don’t be fooled by the retail theater in some sporting goods stores, as foot press mats have limited or no correlation to foot stance or shape.
‘False flat feet’ is related to excessive pronation (inward turning of the ankle) and is a common cause of Achilles tendinopathy, heel pain, shin splints (now called medial tibial strain syndrome), pain in the knee and in the lower back and more. High arches or supinated feet can be associated with stress fractures, ankle sprains, outer knee pain, and leg pain, among many others.
A proportion of the population require foot orthotics (custom designed inserts) to help them run efficiently and avoid injury. Like optometry for eyeglasses, podiatry is the only profession qualified to prescribe foot orthotics, and for runners, these are usually made of a softer, stronger rubber and fit specifically into a proper running shoe. Orthotics can apply a force to the foot to realign the ankle, leg, and knee segments of the foot. Although sporting goods stores and pharmacies sell ready-made arch supports, they are unlikely to provide the specific support most runners require.