Common Running Injuries
Common Running Injuries and How to Avoid Them
Running is a fantastic way to stay fit and enjoy the great outdoors, but like any activity, it comes with injury risks. Unfortunately, runners often face injuries that can hinder their progress. In this blog, we will explore three key statistics from the Physiotherapy Association of Canada and provide valuable insights on how to avoid common running injuries.
1. 50% of Running Injuries are Knee-Related:
According to the Physiotherapy Association of Canada, knee injuries account for a staggering 50% of running-related injuries. To prevent such injuries, it’s crucial to focus on strengthening the muscles around the knee joint. Incorporating exercises like squats, lunges, and leg presses into your routine can help build stability and protect your knees. Additionally, wearing appropriate footwear with proper cushioning and support can significantly reduce the impact on your knee joints.
2. 30% of common injuries are Shin Splints:
Shin splints are another common running injury, affecting approximately 30% of runners. These painful conditions occur due to overuse or stress on the shinbone (tibia). To prevent shin splints, it’s important to gradually increase your running intensity and mileage. Cross-training with low-impact activities like swimming or cycling can also reduce the strain on your shins. Ensuring proper footwear with sufficient shock absorption can provide added protection.
3. 20% of injuries are Ankle Sprains:
Ankle sprains make up around 20% of running injuries, as per the Physiotherapy Association of Canada. Strengthening the muscles around the ankle joint is crucial for injury prevention. Incorporating exercises like calf raises, ankle circles, and balance training can enhance stability and reduce the risk of sprains. Additionally, wearing proper running shoes that offer ankle support and maintaining well-groomed running surfaces can further minimize the chance of ankle injuries.
By being aware of the common running injuries and implementing preventive measures, runners can significantly reduce their risk of getting sidelined. Strengthening key muscle groups, wearing appropriate footwear, and gradually increasing running intensity are just a few strategies that can help protect against knee, shin, and ankle injuries. Prioritizing injury prevention will ensure a healthier and more enjoyable running experience for enthusiasts of all levels.
For a biomechanical running assessment, feel free to book online with one of our qualified physiotherapists at Burrard Physio.
