NEWSLETTER Spring 08: RC Overuse Injuries
How do I prevent an overuse injury?
Preventing Overuse Injuries
By Sabrina Morelli, MScPT, BAKin
Registered Physiotheapist, King & Yonge
Patellofemoral pain, plantar fasciitis, stress fractures are well-known injuries in runners circles. These injuries are frequently related to overuse. With spring in full swing and summer just around the corner, many of us are adding running to the list of activities we do to stay healthy. Whether you’re looking to run a 5K for charity in your local community or make the qualifying time for the Boston Marathon, here are some tips on how to prevent common training errors and keep you running injury-free.
How does an overuse injury occur?
Overuse injuries result from repetitive micro- (or small) traumas which result in inflammation or local tissue damage. This tissue damage occurs at the cellular level and could affect tissues such as tendon, ligament, joint or even bone.
How do I prevent an overuse injury?
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Take rest days - Not allowing your muscles to recover can increase your risk of overuse injuries to your tendons, ligaments and bones. If you are a beginner or you are increasing your mileage, alternate running and rest days. Veteran runners should have slower and/or shorter runs incorporated their training program as well as a full rest day once per week.
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Increase training gradually - Studies recommend increasing distances by no more than 10% per week.
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Cross-training - Keep working your aerobic system through other activities less taxing on your joints. Swimming and cycling are both low impact options. Train in a “running pattern” with activities such as water jogging or running upright on the stationary cycle (i.e. spinning). This option is also great for those currently sidelined by an overuse injury.
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Alter your course- Consider the surface which you are running on as well as the course itself. Running on pavement can increase the force being transmitted to your body’s tissues, while running the same uneven course repeatedly encourages muscle imbalances, malalignemt and even discrepancies between your right and left side.
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Stretching/Strengthening-“Prehabilitation” is a term used amongst elite and recreational athletes to prevent injuries before they occur. Runner’s World (www.runnersworld.com) demonstrates several exercises on their website that aim to prevent specific conditions related to each joint. While this is a useful tool for general conditioning, it does not take into consideration one’s personal alignment, muscle imbalances, instabilities, muscle weaknesses or technique. A physical therapist, kinesiologist, athletic trainer can assess your movement and develop a program to suit your specific needs. Group classes such as “Yoga for Runners” is also an option to stay strong, flexible and injury-free.
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Footwear/Bracing/Orthoses can control abuse during rehabilitation and when you return to running. A sports medicine professional such as an orthotist, physiotherapist or physician can help you determine if one of these interventions is appropriate.
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Listen to your body- While you may not necessarily feel discomfort or pain during a run, see how you feel post-run and the following day. Early signs and symptoms of an overuse injury occur after your run is over. Try decreasing the length, speed or course (i.e. hills training) of your run. An extra day or so of rest may be necessary.
