How to Prevent Running Injuries

Have you signed up for a fun run? Or maybe the local run club sparked your interest?

No matter the level you are or the pace you run at, running injuries can affect anyone. As physiotherapists, we commonly treat running related injuries and almost all of them could’ve been prevented.

So, in today’s blog we’ll break down the common injuries runners experience, the muscles you should be strengthening and how we as physios can help you decrease your injury risk whilst increasing your pace.

What are the most common running injuries?

Runners knee (patellofemoral pain)
Shin splints (medial tibial stress syndrome)
Achilles Tendinopathy
Plantar fasciitis

What causes running injuries?

Often running injuries occur due to an imbalance of preparation, load and recovery.

I think we are all guilty of pushing ourselves a little too hard, too quickly.

For example, adding a few extra runs in your week, increasing your tempo sessions or doing more hill sprints… all of this adds extra load to your legs. Without proper preparation such as strength training, dynamic balance and plyometrics, our muscles and tendons are unable to help us out as much as they are capable of.

What are the key deficits involved in the above?

Reduced glute and calf strength (a good measure of calf strength is being able to complete 25 single leg calf raises to a metronome).
Reduced single leg balance (dynamic > static).
Poor tendon elasticity and stiffness (believe it or not tendons need to be stiff! The stiffer they are = the better elasticity and hence power they can produce).