Intrinsic factors
Intrinsic factors relate to the body itself. They are factors from inside the body rather than outside injury risk factors. Everybody has there own individual mechanics some better than others. Some break down more than others. Everyone has there own unique threshold of injury.
What can go wrong?
If anywhere along the chain is stiff and tight or just bio mechanically incorrect then injuries can occur. The most common problem is feet that collapse and over pronate causing the leg to turn in and pressure on the shin, knee hip and spine. If you over pronate then you need stable trainers or running shoes to support the foot. In extreme cases where the runner is injury prone orthotics may be prescribed.
Most specialist running shops will be able to look at your feet and tell you what foot type you are. Squinting patella and hips and knees that turn in are also common problems especially in women, again this means the areas become loaded from running quicker and can develop problems.
Tight hip flexors are a very common problem with runners as the hip flexors are repeatedly contracted and shortened. I would advise all runners to include a simple hip flexor stretch in there warm up
Hip flexor stretch
On one knee, other foot rested in front, tighten the stomach muscles and lean forwards.
If this is painful on the knee then try standing , pull one heel to the bum and pull knee backwards, keeping the spine still.
Hold both stretches for 30 secs.
Tightness in the calf muscles can lead to over pronation due to lack of range and then shin pain. It is important to stretch the 3 layers of calf muscles.
Calf stretch
Standing on a step initially let the heels drop and stretch the large superficial muscles. Then bend the knees, finally put the toes on the step so the toes are lifted up at the end to stretch the deep calf muscles that run under the foot.
Tightness in the spine is a very common cause of all the running injuries I treat. It is good to do some basic spinal mobility exercises to try and get the spinal joints moving before running.
These can include pulling the knees to the chest, then lying on your front pushing up on the arms, and then you can rotate the spine lying on your back with the knees bent.
Extrinsic factors
Running shoes
Have they worn out?
Are they the correct type?
Are you wearing racing shoes for slow mileage?
All these factors need addressing. To tell is a shoe has worn initially look at its sloe, if this is worn out then you definitely need a new pair as the upper body wears first! Do they twist to easily another sign they may be worn.
Do you pronate and have you stable trainers? If you have rigid foot then you need a pair with good cushioning.
Train in a training pair and save racing shoes for racing and speed work as they don’t have as much support.
Training
Keep a training diary so you can look back and see what may have changed. Have you suddenly done more miles, have you speeded up to quickly, have you changed surfaces?
It’s important to change your training gradually so the body can become used to increased loads.
Warm up
Is the body ready for running? Is the blood flowing, are the muscles loose and free? If not you may pull things.
A gentle jog then some general stretches including the ones above will be a good warm up. If you are doing speed work then this needs to be longer. A good way is to do a social mile at the running club, a good time to chat and catch up and ensures everyone is warmed up!
Core strength
If the central part of the body is not strong then you will be more susceptible to injuries especially when you become tired at the end of a run.
Make sure you do some abdominal exercises and glut strengthening. Try and get your club to organise a circuit session, include all the basic exercises like squats lunges and calf raises.
There isn’t time to look at individual core exercises here but a good one to start with is bridging.
Lye on your back and bend the knees. Lift the pelvis of the bed keeping the hips in a straight line. Hold this for 10 secs. To test your core try straightening one leg and see if the pelvis sags!
Nutrition
The old adage that you are what you eat is still true. You wouldn’t put diesel in a petrol car!
Eat a balanced diet with lots of fresh fruit and vegetables and plenty of carbs following training and protein to repair muscle.
It is also vitally important to stay hydrated before and after training. Try an electrolyte drink after to replace lost salts.
|
|
|
|
|
|
|
|
